Our step-by-step Plantar fasciitis treatment and rehabilitation program is based on what Phil Pask, Consultant Physio to the England Rugby team would do with his elite players but adapted for use by anyone. It is criteria-based, taking you from initial injury to full competition fitness. Progress through 5 phases at your own pace, meeting specific criteria before moving on.
Who is it suitable for?
This program is suitable for anyone suffering from acute (recent) or chronic (long-term) heel pain from Plantar fasciitis.
What equipment do I need?
This program is designed to be done at home with minimal equipment. However, we recommend the following:
- Cold therapy compression wrap
- Plantar fasciitis night splint (or ‘Strassburg’ sock)
- Elastic resistance band (medium strength)
Program Author: Phil Pask
Phil is one of the World’s most experienced Sports Physiotherapists. He has been the England Senior Rugby Team Physiotherapist since 1997, continuing his role in recent years as Consultant Physio to the team. He was a player, physio and head of performance at Northampton Saints from 1986 – 2002.
How does it work?
Our rehab protocol is criteria based. This means everyone starts at phase 1, only progressing to the next phase when you reach specific exit criteria.
Before you start it is important to determine your risk of exacerbating your symptoms and how much you should rest or ‘offload’ your foot in the early stages. This will depend on how long you have experienced symptoms, how painful your foot is, and how long you experience early morning soreness or pain.
Phase 1
This is the acute phase where the aim is to protect your foot, reduce pain, and inflammation. Depending on your injury is acute, acute on chronic or chronic you may progress straight to phase 2, or need to spend more time on phase 1.
Phase 2
The aim of phase 2 is to significantly reduce pain and enable a normal gait pattern. with minimal discomfort. During this phase, we manage the load through your foot and try to get you back to doing some of your normal exercise routines.
Phase 3
The aim of phase 3 is to get you to a normal gait pattern with minimal discomfort and very little early morning stiffness. The idea is to progress from low to high loading of your foot, but keeping it low impact with the ground.
Phase 4
By the end of phase 4, you should be pain-free, with normal gait and no early morning stiffness. During this phase, we get you back to running at 100% maximum speed and performing sports-specific drills.
Phase 5
Phase 5 is the maintenance or ‘injury mitigation’ phase. It is designed to help prevent your injury from returning.
What’s included in the program?
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Exercises
Dozens of different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Expert guidance
Throughout the program, Phil explains the aims of each phase, which treatment methods and exercises you should do each day, and when to progress onto the next level.
Types of exercises
The program includes the following exercises:
Stretching & mobility
These aim to maintain a normal range of movement in the ankle, knee, and hips. They begin early in stage one with simple active ankle movements and gradually progress to more dynamic hip mobility drills.
Activation exercises
These exercises maintain the hip abductor muscles (outside of the hip). It is important these muscles keep firing and stay in good condition ready for the demands later in the program.
Strengthening exercises
These exercises maintain and improving specific muscle strength around your knee joint. They begin with simple isometric exercises and become increasingly more demanding, with heavier loads and unpredictable movements.
Movement control exercises
These are proprioception-type exercises, aimed at improving your balance, control, and spatial awareness. Again, they start with simple balance exercises and progress to advanced balance board movements.
Functional exercises
Functional exercises bridge the gap between basic rehabilitation and sports-specific type drills. They begin with walking drills and progress through skipping-type sprint drills and agility training.