Plantar fasciitis: returning to sport step by step

Why it happens

Increase in volume, hard surfaces, worn shoes or shoes changed suddenly, tight calves.

Coming back in four stages

1. 1

   Short walks (15 to 20 minutes) on a soft surface, with comfortable shoes.

2. 2

   Pain-free cycling or swimming, if your healthcare professional agrees.

3. 3

   Alternating walking and running on a soft surface, with suitable shoes.

4. 4

   Easy continuous running, then volume increased in small steps.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For plantar fasciitis, watch your first steps in the morning: if they hurt more than usual, stay at this stage.

Movements to postpone

• sauts from stage 4

Strengthening exercises

• Foot ball roll

  from stage 1 of the plan

  Seated, gently roll a soft ball under the arch of the foot for 1 to 2 minutes, without pressing on a painful spot.

  To start: 1 to 2 minutes per foot, in the morning and after exercise.

  Variations, mistakes and progression

  Easier

  Very soft ball or a water bottle, seated.

  Harder

  Firmer ball, still without pressing on a painful spot.

  Common mistakes

  • Pressing hard on the most painful spot.
  • Doing it instead of strengthening: it is an extra.

  Moving on

  This exercise does not progress; keep it as long as it helps.

• Short-foot exercise

  from stage 1 of the plan

  Seated or standing, draw the ball of the foot towards the heel without curling the toes, as if doming the arch. Hold 5 seconds.

  To start: 10 contractions of 5 seconds, twice a day.

  Variations, mistakes and progression

  Easier

  Seated, foot resting without body weight.

  Harder

  Standing on one foot, then balancing while keeping the arch lifted.

  Common mistakes

  • Curling the toes instead of shortening the foot.
  • Lifting the heel.

  Moving on

  When you can keep the arch lifted for 10 seconds standing on one foot.

• Heel raises with toes extended

  from stage 2 of the plan

  Rest the toes on a rolled towel, heel on the floor, and rise onto the ball of the foot, lowering slowly over 3 seconds.

  To start: 3 sets of 12, 3 seconds up, 2-second pause at the top, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  On both feet, without the towel.

  Harder

  On one leg, then with a loaded backpack.

  Common mistakes

  • Going too fast.
  • Letting the knee bend.

  Moving on

  When 3 × 12 on one leg does not bring back first-step pain the next morning.

• Heel raises

  from stage 2 of the plan

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Towel scrunch

  from stage 3 of the plan

  With the foot flat on a towel, gather it under the foot using your toes.

  To start: 3 passes of the whole towel, once a day.

  Variations, mistakes and progression

  Easier

  Dry, light towel, seated.

  Harder

  Put a small weight at the end of the towel, or pick up marbles.

  Common mistakes

  • Moving the whole foot instead of just the toes.
  • Pushing through a cramp: stop and relax.

  Moving on

  When it is easy: keep it as a warm-up and focus on heel raises.

• Single-leg heel raises

  from stage 4 of the plan

  Same movement on one foot, lowering over 3 seconds, a light hand on a wall if needed. Add a loaded backpack very gradually.

  To start: 3 sets of 8 to 10 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Rise on both feet and lower on one.

  Harder

  On a step with the heel over the edge, then with a loaded backpack.

  Common mistakes

  • Leaning too much on the wall.
  • Bending the knee to cheat on height.

  Moving on

  When you can do 20 to 25 raises in a row on the injured leg, roughly as many as on the other.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Rehab’s advice

Avoid very hard surfaces at first and sudden changes of shoes. If the pain is strong on the first steps in the morning, repeat the stage.

What the Rehab plan does for this injury

The plan starts at 35% of your previous training volume and builds up to 85%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

• WalkingAvoid going barefoot or wearing flat shoes at first; increase duration in small steps.