How to get back on your feet after plantar fasciitis (literally)
So your foot has been acting up, and you’ve confirmed it’s plantar fasciitis. The good news? You don’t have to resign yourself to hobbling around like you’re 90 years old. The bad news? This isn’t a “just rest and hope for the best” kind of situation. To truly get better, you need a plan—a smart, structured, progressive loading plan. Lucky for you, we’ve got one right here. Of course, we always recommend coming in for an evaluation and working with a PT for a personalized plan but this is a good starting point in the meantime.
Goal 1: Manage Load & Reduce Irritation
First you want calm your foot down so you can keep moving without making things worse.
Modify your shoes: Rocker-soled shoes can take some pressure off your plantar fascia, and adding foot orthoses (custom or over-the-counter) can help. Just remember, these are temporary tools, not long-term crutches.
Avoid hills for now: Uphill work increases strain on the plantar fascia, so keep things flat while you’re healing.
Self-mobilization: If you’ve got stiff ankles or limited big toe mobility, working on dorsiflexion and first toe extension can help restore proper movement patterns and reduce strain.
Goal 2: Build Strength Through Progressive Loading
Your plantar fascia isn’t just some passive structure—it acts like a tendon and responds best to slow, heavy loading. What does that mean? You need to train it gradually and strategically to make it more resilient.
Key Principles of Loading
Heavy weights matter: Adaptation happens when loads exceed 70% of your 1-rep max.
Slow contractions win: Each rep should take 3-6 seconds to ensure proper tendon adaptation.
Low volume, high intensity: More is not better. Most adaptation happens within 20-60 total reps per workout. After that, your tendon is just along for the ride.
Modify volume, not intensity: If you’re feeling fatigued, cut down on reps and sets—but keep the weight heavy.
Phase 1: Daily Heavy Isometrics
Start here when your foot is extra cranky.
4x45-second localized foot-loading exercises (e.g., isometric calf raises)
Start in shoes, then progress to barefoot as pain improves.
Work in midrange positions when pain is high, then progress to full plantar flexion where the plantar fascia gets its best workout.
Continue ankle dorsiflexion and toe mobility drills to ensure full movement capacity.
⚠️ Move to Phase 2 when exercises are pain ≤ 3/10
Phase 2: Add Heavy, Slow Movements (Every Other Day)
Now that your foot is tolerating load, it’s time to really strengthen it.
3 sec up / 3 sec down per rep
Week 1-2: 3x12 reps (1 rep in reserve)
Week 3: 4x10 reps (1 rep in reserve)
Week 4+: 4x6 reps (1 rep in reserve)
Introduce tools like the Mobo board, Toe Pro, and towel rolls to bias toe extension and further load the fascia.
Phase 3: Plyometrics – Time to Get Springy
This phase transitions your foot from slow, controlled strength to dynamic, high-speed loading—because at the end of the day, running is a series of controlled jumps.
3-6 sets of 10 bilateral pogo hops, progressing to single-leg hops
Progression: Wall springs → Wall switches → Band-assisted hops → Stationary hops → Forward hops
Phase 4: Graded Return to Running & Sport
You’re almost there—now it’s time to safely reintroduce running while making sure your foot can handle the impact.
Use Phase 1 isometrics as a warm-up.
You’re ready to run when you can perform 20 single-leg hops forward, pain-free, with equal springiness on both sides.
Progression:
Level walking → Slow, level running → Gradually add hills and speed
Transition out of heel lifts/rocker shoes → Start using flats
Add spikes back in (if needed for specific speed training)
Stay Consistent, Stay Patient
Fixing plantar fasciitis isn’t an overnight thing, but if you stay consistent, load strategically, and progress wisely, you’ll be back to running, training, and walking pain-free. If you’re not sure where to start—or want a tailored plan—our team is here to help.
Let’s get you back to crushing miles, not cursing your feet. 🚀
