Plantar fasciitis by definition is inflammation of the band of tissue (ligament) that connects the heel bone to the toes (plantar fascia) causing pain in the heels.
The pain is usually worst upon waking and typically subsides with proper warm up and movement. If left “untreated” you can be in crippling pain for months on in.
This is the protocol we prescribe for prevention and treatment.
Ideally completed 2x daily until pain disappears then maintenance phase should only be needed 1-2x per week.
3 position- Basic Calf Stretch
:30 each position – each leg
(Use door or wall and prop toe as high as possible while maintaining a straight leg)
Sit on feet
(If this is too painful, use a chair or bench to assist in stretch)
25 reps with toes pointed out
25 reps with toes straight ahead
25 reps with toes pointed in
Lacrosse or Golf Ball in arch
2:00 each foot
Find tender or “inflamed” portion of the arch don’t MASH rather find the soft spots and sit/hold ball in the area until pain subsides. Curl toes then flex toes back and forth a few times in each spot.
Foam roll calves & soleus
-at least 15 passes up and down each leg
Banded Foot Extensions
25 reps each leg
-in a seated position, hold band on foot with leg straight. Press foot into band then relax. Focus on bringing toes closer and closer to your shin each rep. (Contract-relax method)
Rock bottom squat hold (assisted if needed)
With knees and feet together hold the rock bottom squat position. If mobility does not allow for this, use a support beam or table to assist.
It is important to note plantar fasciitis is typically caused by inflammation and lack of range of motion in the plantar/dorsiflexion of the feet, ankles, and calves. This protocol will support these areas while increasing the range of motion. A diet low in inflammatory foods will speed up and prevent future issues.