Plantar Fascia, Fasciitis, Mid Foot, Arch Pain, Management, and Corrective Exercise

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 02:20

CertsDesigned for: The Athlete that is suffering from chronic Plantar Fascia Pain and Tightness. This plan is designed to work in conjunction with a good training program so that you can stay the course with your normal training/coaching.

Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:30:00
Plantar Fascia Rehab Initial Week 1 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Incline Calf Stretch Stretch: 3sets of 2-3 minutes
https://youtu.be/4ohsYdAC2D8
Foam Rolling Gastroc: 5 Minutes
https://youtu.be/FKI41gwGQik

Strength:

4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Eccentric DorsiFlexion: 2x10
https://youtu.be/fSJjDWcDRa0
Eccentric Lowering Ankle: 2x10
https://youtu.be/-uRO89JJhXk

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 3
0:30:00
Plantar Fascia Rehab Initial Week 1 Day 2

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Plantar Fascia Stretch: 3 sets of 2-3 minutes
https://youtu.be/ZBQf4YGO2Mo
PVC Calf Massage 3 set of 2-3 minutes
https://youtu.be/9ECzlBWtNPw

Strength:

4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Eccentric Dorsiflexions: 2x10
https://youtu.be/fSJjDWcDRa0
Rock Pick-Ups: 2x10
https://youtu.be/oTPbTDdOhtE
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 5
0:30:00
Plantar Fascia Rehab Initial Week 1 Day 3

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Calf Rolling: 3sets of 2-3 minutes
https://youtu.be/FKI41gwGQik
Plantar Fascia Stretch: 3 set of 2-3 minutes
https://youtu.be/ZBQf4YGO2Mo

Strength:

4 way ankle: 2x10
https://youtu.be/f1O3scjXOvQ
Eccentric Lowering Ankle: 2x10
https://youtu.be/-uRO89JJhXk
Eccentric Dorsiflexion: 2x10
https://youtu.be/fSJjDWcDRa0
Towel Crunches: 2x10
https://youtu.be/z12QoEsqd18
Rock Pick Up: 2x10
https://youtu.be/oTPbTDdOhtE

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 8
0:30:00
Plantar Fascia Rehab Initial Week 2 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Incline Calf Stretch Stretch: 3sets of 2-3 minutes
https://youtu.be/4ohsYdAC2D8
Foam Rolling Gastroc: 5 Minutes
https://youtu.be/FKI41gwGQik

Strength:

4 way ankle: 3x10
https://youtu.be/f1O3scjXOvQ
Towel Crunches: 3x10
https://youtu.be/z12QoEsqd18
Eccentric DorsiFlexion: 3x10
https://youtu.be/fSJjDWcDRa0
Eccentric Lowering Ankle: 3x10
https://youtu.be/-uRO89JJhXk
Hip Bridges: 3x10
https://youtu.be/A--CSKRHhmQ

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 10
0:30:00
Plantar Fascia Rehab Initial Week 2 Day 2

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Plantar Fascia Stretch: 3 sets of 2-3 minutes
https://youtu.be/ZBQf4YGO2Mo
PVC Calf Massage 3 set of 2-3 minutes
https://youtu.be/9ECzlBWtNPw

Strength:

4 way ankle: 3x10
https://youtu.be/f1O3scjXOvQ
Eccentric Dorsiflexions: 3x10
https://youtu.be/fSJjDWcDRa0
Rock Pick-Ups: 3x10
https://youtu.be/oTPbTDdOhtE
Towel Crunches: 3x10
https://youtu.be/z12QoEsqd18
Clam Shells: 3x10
https://youtu.be/T3gsuLyHrcs

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 12
0:30:00
Plantar Fascia Rehab Initial Week 2 Day 3

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Calf Rolling: 3sets of 2-3 minutes
https://youtu.be/FKI41gwGQik
Plantar Fascia Stretch: 3 set of 2-3 minutes
https://youtu.be/ZBQf4YGO2Mo

Strength:


4 way ankle: 3x10
https://youtu.be/f1O3scjXOvQ
Eccentric Lowering Ankle: 3x10
https://youtu.be/-uRO89JJhXk
Eccentric Dorsiflexion: 3x10
https://youtu.be/fSJjDWcDRa0
Towel Crunches: 3x10
https://youtu.be/z12QoEsqd18
Rock Pick Up: 3x10
https://youtu.be/oTPbTDdOhtE

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

Sample Day 15
0:30:00
Plantar Fascia Rehab Initial Week 3 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Incline Calf Stretch Stretch: 3sets of 2-3 minutes
https://youtu.be/4ohsYdAC2D8
Foam Rolling Gastroc: 5 Minutes
https://youtu.be/FKI41gwGQik

Strength:

4 way ankle: 4x10
https://youtu.be/f1O3scjXOvQ
Towel Crunches: 4x10
https://youtu.be/z12QoEsqd18
Eccentric DorsiFlexion: 4x10
https://youtu.be/fSJjDWcDRa0
Eccentric Lowering Ankle: 4x10
https://youtu.be/-uRO89JJhXk
Hip Bridges: 4x10
https://youtu.be/A--CSKRHhmQ
Monster Walks: 4x10 F/B
https://youtu.be/PF6LoRX3y9g

Post Rehab Work:
Ice Bottle Roll Plantar Fascia: 5 Minutes

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