On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.
The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.
The early programme is designed to maintain soft tissue flexibility in the calf region and ankle coupled with a useful self-massage technique which although will not help address the underlying issue, may reduce discomfort. For the intermediate plan, a firmer stretch is included to improve soft tissue flexibility. Also, there are exercises to target and strengthen the affected tendon and intrinsic foot muscles, helping to build resilience to greater loads. Finally, the advanced programme introduces dynamic movement and impact for those requiring high levels of physical strength.
Click here for more information on this condition where we describe the structures involved, prevalence and symptoms, and, treatment & management.
Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for plantar fasciitis/fasciopathy. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.
Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.
If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.