New Exercise for Plantar Fasciitis

Reference:Rathleff MS et al High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial. Scand J Med Sci Sports. 2014 Aug 21. .

Patients with plantar fasciitis (ultrasonography-verified) were randomized into one of 2 groups.

Group 1: Gel heel inserts and daily plantar-specific stretching (the stretch group)

Group 2: Gel heel inserts and high-load progressive strength training (the strength group)

The high-load strength training consisted of progressive single leg heel raises with a towel rolled up under the toes to activate the windlass effect. The exercise was to be performed every other day.


  • Concetric phase 3 seconds
  • Isometric hold on top 2 seconds
  • Eccentric phase 3 secondsWeek 1-2: 3 sets of 12 reps (with just the body weight; up with 2 feet, down with one foot)

    Week 3-4: 4 sets of 10 reps (with a back pack)

    Week 5-12: 5 Sets of 8 reps (with a back pack made progressively heavier with books)

    After 3 months, those who did the strength training had significantly better functional scores when compared to those who did just the streches. However after 6 and 12 months they were pretty much the same.

    Admittedly I have not tried this exercise regime on my patients yet. I am curious to see how it works anectodally. I have actually had success on one patient with TDR cupping. You may download my complimentary TDR e-manual on
    Posted on: December 22, 2014

    Categories: Foot & Ankle

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