Use massage before training/activity, or roll a Tennis ball through the sole of your foot for 5 to 10 mins.
Select exercises from phases 3 and 4 to integrate as part of your normal training routine.
Treatment
As required.
Massage
Massage the plantar fascia as part of your warm-up before training sessions.
Stretching
Before training sessions.
Calf Stretch (Straight & Bent Leg)
Stretch the calf muscles with your knee both bent and straight.
Strengthening (foot)
1 to 2 times a week.
Pogos
Pogos are plyometric exercises which work the calf and foot muscles.
Heel raises
Heel raise leaning against a wall.
Movement control
One a week during warm-up.
Forward T
Use a Bosu or wobble board if it is too easy!
Complete this program
Exit criteria
You should continue to include some of these exercises indefinitely as part of your normal training. But if you have managed 6 weeks of normal training pain-free then you can mark complete.
Congratulations on completing this program!