Plantar Fasciitis Rehabilitation

What is Plantar Fasciitis?

Plantar Fasciitis is probably the most common cause of heel pain. Symptoms develop gradually over time and include pain under the heel which may radiate into the arch of the foot. Pain is worse first thing in the morning, or following a period of sitting.

Plantar Fasciitis heel pain

Who is this program suitable for?

This program is suitable for anyone suffering from Plantar Fasciitis. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.

How does it work?

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. Phil guides you through the program via a series of videos explaining each phase and the exercises and treatment methods involved.

The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Program structure

The program consists of 4 phases with a 5th injury prevention/mitigation phase.


Before you start it is important to determine your risk of exacerbating your symptoms and how much you should rest or ‘offload’ your foot in the early stages. This depends on how long you have experienced symptoms, how painful your foot is, and how long you experience early morning soreness or pain.

Phase 1

This is the acute phase where the aim is to protect your foot and reduce pain and inflammation. Work through the tasks then take the progress check when you think you are ready to move on to phase 2.

Phase 2

The aim of phase 2 is to eliminate pain and allow a normal gait or walking pattern with minimal discomfort. By now your early morning soreness will be diminished.

Phase 3

Although by now you will be feeling pretty good, it is important to complete this phase. The idea in phase 3 is to progress from high to low loading of your foot.

Phase 4

By the end of this phase, you should have no early morning stiffness and be pain-free. You will be running at close to 100% maximum speed and introducing more complex agility drills.

Phase 5

Phase 5 is the maintenance or ‘injury mitigation’ phase. It is designed to help prevent your injury from returning. You select exercises from phases 3 and 4 to integrate as part of your normal training routine.

What is included?

The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

Read more about plantar fascitis

Download now!