Plantar Fasciitus Routine

• Calf stretch +
• Downward dog steps
• Squat, putting weight on each foot
• Hamstring stretch, forward fold
• Ball press
• Sitting plantar fascia stretch
• Towel pull
• Standing foot stretch on raised ledge
• Sitting manual toe lift

Perplexity Deep Research: Chronic Plantar Fasciitis Treatment Plan

Phase 1: Acute Management (Weeks 1-4)

• Plantar Fascia Towel Stretch: Sit with a towel looped around the ball of your foot. Keep your heel on the ground and knee straight. Pull the towel toward you until you feel a stretch in the arch and calf. Hold for 20 seconds, repeat 3 times daily [1][3].
• Plantar Fascia Wall Stretch: Place toes of the affected foot against a wall at a 45° angle. Keep the heel on the ground and bend the front knee toward the wall until you feel a stretch in the arch and calf. Hold for 20 seconds, repeat 3 times every other day [1].
• Intrinsic Towel Strengthening: Sit with your foot flat on a small towel. Use your toes to scrunch the towel toward you, then straighten it back out. Perform 3-5 repetitions daily while keeping your heel on the ground [1].
• Cold Therapy: Freeze a water bottle. Roll your foot over it from heel to toes for 5 minutes, 3-4 times daily [1].

Phase 2: Rehabilitation (Weeks 5-8)

• Eccentric Heel Drops: Stand on a step with both feet, raise onto tiptoes, then transfer weight to the affected leg. Slowly lower your heel below step level. Use both feet to raise back up. Perform with knee straight and bent for 2 sets of 10 repetitions each, twice daily [2][4][6].
• Resistance Band Toe Flexion: Sit with your foot flat on a Theraband. Anchor the band and pull toes downward against resistance, then return slowly. Perform 3 sets of 20 repetitions, adjusting tension as needed [1].
• Walking Program: Start with 15-20 minutes of walking daily, increasing by 5 minutes every few days.

Phase 3: Return to Running (Weeks 9-16)

• Week 9-10: Walk for 5 minutes → Jog for 1 minute → Walk for 5 minutes (repeat 3-4 times). Perform this routine 2-3 times per week.
• Week 11-12: Walk for 5 minutes → Jog for 2 minutes → Walk for 3 minutes (repeat 4-5 times). Perform this routine 3 times per week.
• Week 13-14: Walk for 3 minutes → Jog for 5 minutes → Walk for 2 minutes (repeat 4 times).
• Week 15-16: Progress to continuous running for up to 30 minutes, increasing duration by no more than 10% weekly.

Phase 4: Maintenance and Prevention

• Continue stretching (Plantar Fascia Towel Stretch and Wall Stretch) and strengthening exercises (Eccentric Heel Drops, Resistance Band Toe Flexion) at least twice weekly.
• Replace running shoes every ~300 miles.
• Gradual mileage increases (10% rule).