Plantar Fasciitis Rehabilitation Program

This Plantar fasciitis rehabilitation program will take you through the steps needed to cure Plantar fasciitis. Our simple two-strand solution includes treatment, exercises, taping, and massage.

The aims of plantar fasciitis treatment are:

• To decrease pain and inflammation
• Identify and correct possible causes
• Improve flexibility
• Gradually increase strength and returning to full fitness.

Phase 1 treatment

The first phase emphasizes rest and aims to reduce initial pain and inflammation to the point where you can walk pain-free in the mornings.

Rest

• Rest from activities that cause pain.
• Stay off your feet as much as you can and use crutches if necessary.

No single treatment method is likely to be successful on its own, however, a combination of approaches can be effective.

Footwear

• Wear comfortable trainers with good cushioning.
• Avoid hard flat soles or high heels.
• Avoid walking in bare feet, especially on hard surfaces. This will increase the strain on the plantar fascia tissue, under your foot.

Cold therapy

• Apply cold therapy.
• Ice massage or application of a cold pack for 10 minutes every hour for the first day.
• Reduce to 3-5 times a day as symptoms ease.

Taping

• Tape your foot to protect and support the fascia until you can walk pain-free.
• If plantar fasciitis taping is effective then it is likely that orthotics will also be effective.
• They will help correct poor foot biomechanics and help to prevent your injury returning.

Medication

• A doctor may prescribe NSAID’s (Nonsteroidal anti-inflammatory drugs) e.g. ibuprofen in the early stages.
• Always check with a doctor before taking any medication.
• Do not take Ibuprofen if you have asthma.

Orthotics

If your feet roll in or overpronate then this can contribute to the strain on your foot.

• This is because overpronation tends to flatten the arch, overstretching the plantar fascia.
• As a result damage to the collagen fibers within the fascia occurs.
• This can be corrected by orthotic inserts, preferably fitted by a sports injury professional or podiatrist. However, off the shelf shoe inserts are often appropriate.
• The inserts should be worn at all times. Not just when training.

Phase 1 exercises

No running!

• Walking or any other activity which causes pain either during, after or the following day.

Stretching

• If pain allows, gentle stretching exercises for the plantar fascia should begin.
• In addition, stretching the calf muscles at the back of your lower leg is also important.
• Continue stretching daily throughout this rehabilitation phase as well as long after your injury has healed.

Night splint

• Wear a plantar fasciitis night splint.
• This is an effective treatment option which helps prevent your plantar fascia and calf muscles tightening up overnight. As a result, the initial pain felt first thing in the morning is reduced.
• Initially, a night splint can feel uncomfortable. Try to wear it as long as is comfortable, overnight if possible.
• If you can only manage 1 hour then gradually increase over time. If it is painful then remove it.
• Do not give up, once you can wear it for a number of hours overnight, you are well on your way to being cured.

Maintain fitness

• Try to maintain fitness by swimming or cycling.
• Perhaps use the opportunity to work on upper body strength for a while or some other aspect of training.
• It is important to try to maintain some kind of training routine for mental health reasons.

You are ready to move onto phase two when you can walk pain-free in the mornings.

Phase 2 treatment

The second phase of plantar fasciitis treatment aims to get you back to full fitness once the initial pain and inflammation has gone.

Cold therapy

• Continue with to apply ice, or a cold pack 2 – 3 times a day.
• Make sure you apply cold after activity such as walking, even if you do not think you are in pain. Try to prevent inflammation and pain before it develops.

Massage

• Deep tissue sports massage techniques for the plantar fascia can be applied.
• This will help to further stretch and improve the elasticity of your plantar fascia.
• Initially, massage may be light on a daily basis but deeper techniques can be used as the condition improves.
• Deeper techniques may require a days recovery in between sessions.

Ball rolling

• If you are unable to see a massage therapist regularly then roll the foot over a ball or rolling pin or similar to help stretch and apply myofascial release.
• Do this exercise for 10 minutes per day.
• Continue with this until foot fitness has been regained.
• If the pain becomes worse then drop back to phase 1.

Phase 2 exercises

Stretching exercises

• Stretching should be done daily if pain allows.
• Read more on specific stretching exercises for plantar fasciitis.

Night splint

• Aim to wear the night splint for at least 5 hours, longer if possible.

Walking

• When you have gone at least a week with no pain then you can begin to slowly start to increase the loads on the foot.
• Start off by walking and increase the distance and speed you walk until you can walk at a fast pace for at least 30 minutes with no pain.
• This should be a gradual process. If you feel pain at any time then go back a step.

You are ready to move on when you can walk 30 minutes without any pain during, after or the following day.

Phase 3 – Returning to full fitness

• Ensure you have the correct shoes for your running style or sport.
• After every training session apply ice to the foot for about ten minutes.
• Ensure you stretch properly before each training session and after.
• Hold stretches for about 30 seconds and repeat 3-5 times.

Below is an example of a gradual return to running program. Begin each training session with a 5-minute walk followed by a stretch.

• Day 1 – walk 3 mins, jog 1 min, repeat 4 times
• Day 2 – rest
• Day 3 – walk 3 mins, jog 2 mins, repeat 4 times
• Day 4 – rest
• Day 5 – walk 2 mins, jog 3 mins, repeat 4 times
• Day 6 – rest
• Day 7 – walk 2 mins, jog 4 mins, repeat 4 times

Continue this until you are confident enough to return to full training.