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

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

Designed 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.

***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. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Prior to using this plan, you should be able to complete the following workouts:

  • You should have good mobility in the injured area
  • Little to no swelling
  • Permission from your physician

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.

For more information about this plan :

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

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.

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

Sample Day 1
0:10:00
Welcome Package

Please see the attached documents that thoroughly outline the following:

1. How to navigate training peaks and your program.

2. Initial Injury Management Document.

3. A fully printable pdf version of the entire program.

Sample Day 1
0:10:00
Learn About Your Injury

For a quick overview of your injury please go to:
https://youtu.be/Uh9P7PrLPWI

For a written review as well please check the attached article.

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 2
0:15:00
Mobility

Complete Mobility Work from This Week Day 1,

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 4
0:15:00
Mobility

Complete Mobility Work from This Week Day 2,

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

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.