Plantar Fasciitis

Learn how the Exakt Health App can optimize your recovery.

Plantar Fasciitis treatment plan

We know that having plantar fasciitis can be really frustrating. Especially if you can’t access quality treatment advice immediately. Yes, you can find exercises on Google but how many repetitions should you do and are they even the right ones for you? When can you play sport again?

The Exakt Health app provides answers to all of these questions.

The Exakt Health App:

  • Guides you safely from initial injury to full return to sport.
  • Prescribes evidence based exercise programs with clear guidance on reps, sets and frequency.
  • Adapts the program according to your feedback and specific needs.
  • Implements a walk/run program for a safe return to running.
  • Provides you with a maintenance program to prevent re-injury.
The plantar fasciitis treatment plan in the Exakt Health app provides you with daily workouts and injury advice to speed up your recovery.
The injury overview screen teaches your about plantar fasciitis - what causes it, when to see a doctor and what treatments work best.

The App teaches you about your injury

Understanding what caused your plantar fasciitis, how it heals and when to see a doctor helps you better plan your recovery and prevent re-injury

The plantar fascia is a thick fibrous band of tissue underneath your foot that runs from the heel bone to your toes. Plantar fasciitis is the most common cause of pain under the heel in athletes and non-athletes. It is caused when you overload the plantar fascia where it attaches to the heel bone.

The intensity or your symptoms and how they vary throughout the day will depend on how irritated your plantar fasciitis is. Some of the most common symptoms include:
  • You will usually not feel any pain when lying down or sitting.
  • Your main pain and stiffness will be located in the inner part of your heel and/or on the inside arch of the foot when you stand or walk. It is usually also painful if you press in that area.
  • The first few steps when you get out of bed in the morning may be very uncomfortable.
  • Your pain may decrease as you start to move around, but increases again if you spend too much time on your feet.
  • You will likely also feel increased pain when you walk after sitting still for a while.
Plantar fasciitis can be treated effectively at home using a conservative exercise-based treatment plan as outlined in the app.
You should consider seeing a medical practitioner if you have any concerns about your injury, particularly if:
  • You have pain at night that keeps you awake or interrupts your sleep.
  • You feel pins and needles or tingling in your leg or foot.
  • Your symptoms are getting worse.
  • Your injury is not healing as expected.
The plantar fascia strengthens the arch of your foot and keeps it from collapsing under load. Plantar fasciitis occurs after repeated over-loading – especially after high-impact activities such as hill running.
Common causes of plantar fasciitis:
  • Insufficient shoe support for your foot arch. E.g. sightseeing in flip-flops or long distance running in minimalist shoes.
  • Sudden weight increase can cause overloading
  • Tight calves, hamstrings or glutes can create a strong pull on your plantar fascia.
  • Increasing your running intensity or training volume too quickly – e.g. fast or hill running
  • Walking or running on very hard surfaces.
  • Weak leg and foot muscles that cannot absorb high-impact activities


There is no single treatment to cure plantar fasciitis, because it can originate from a variety of reasons. The following treatments can help reduce pain in the short term, but only strength training helps recovery in the long term.
  • Relative rest – cut out aggravating activities and reduce your training programme to avoid any increase in symptoms.
  • Wearing supportive shoes with or without orthotics to support the arch of your foot
  • Stretching of the plantar fascia, but not too aggressively which can lead to increased symptoms
  • Stretching of the glutes, hamstrings and calf muscles
  • Self-massage of the plantar fascia and the other leg muscles
  • Progressive strength training for foot and leg muscles
Other treatments that might be useful:
  • Wearing a night splint while sleeping
  • Taping to support the arch of your foot
  • Losing weight
  • Shockwave treatment and lower level laser therapy can help to reduce the pain
  • Corticosteroid injections can reduce pain in the short term but may hinder long term recovery
Recovery can take anything from 12 weeks to 18+ months, which depends heavily on the severity of symptoms and adherence to rehabilitation measures.


  • Wearing supportive shoes.
  • When switching to less supportive, minimalist shoes, transition slowly and run only short distance in them.
  • Regular strength training for core and general leg muscles.

The Plantar Fasciitis treatment plan consists of 7 stages

In order to regain full strength the workout intensities have to increase as your injury heals. The app ensures that you progress at the correct time by setting you clear targets for each stage.

First we want your acute pain to settle down. Then we’ll start strengthening the muscles that support the arch of your foot, your core and general leg muscles to reduce the strain on the plantar fascia. Avoid running and jumping activities if they aggravate your symptoms. Proceed to the next stage if you can do the foot strength workout without pain.

You are slowly preparing your plantar fascia, foot, and leg muscles for heavy strength training. You should still avoid all jumping or running activities. You can proceed to the next stage if you can walk short distances and complete the assigned strength training without an increase in pain.

Start doing heavy strength training for your feet and calf muscles until they are strong enough to start plyometric exercises. You’ll also further improve your strength and control in your core and legs. You should still avoid all running and jumping activities. Continue to the next stage when you can walk 30 minutes and do the hop tests without an increase in pain.

You’re now preparing your plantar fascia for a safe return to running. Start plyometric exercises while the calf and leg strength programs increase in difficulty. Avoid running activities. Proceed to the next stage when you can walk at a brisk pace for 30 minutes and can do the assigned strength and hopping exercises without pain.

You’re now ready to start a return to running program. The focus in your strength sessions will shift to maintaining your strength and their frequency will reduce as your running volume increases. You should not yet do any high intensity sessions e.g. tempo runs, interval, or hill sessions. Progress to the next stage when you can jog 20 minutes at an easy pace without aggravating your symptoms.

The focus is now on regaining your previous running endurance in your plantar fascia and leg muscles. The strength workouts will maintain the strength that you’ve built in the previous stages. Avoid high intensity running e.g. tempo, sprint or hill sessions. You can progress to the next stage when you’re able to run your normal weekly running volume at your regular easy running pace pain free.

You can now start to train with increasing speed and intensity. You should continue with your weekly strength routine to support your running activities and reduce re-injury risk.

The plantar fasciitis treatment plan has 7 stages and the workouts increase in intensity as you grow stronger..
The Exakt Health app is a sports injury app that provides exercise based treatment plans for the most common running injuries.

Recover faster. Now.

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