2. How to treat plantar fasciitis

When it comes to treating overuse injuries, the prognosis is usually to stop your activity for a while and gradually return to training. However, we suggest a more structured approach to treating plantar fasciitis. This approach consists of 3 phases:

Phase 1 would involve treating the symptoms. For this step, the RGCE protocol is generally the way to go, and we recommend beginning this method of treatment immediately after your injury begins and for up to a week afterward.

Let's go into a little more detail, RGCE is the acronym for:

3. Plantar fasciitis rehabilitation

You have identified that you are indeed suffering from an acute case of plantar fasciitis. You've done the research and followed your doctor's orders and followed a complete RGCE protocol. It's been a few days without training and you have little to no symptoms.

You decide to go for a quick run around the neighborhood. I mean what could it hurt, right?

Unfortunately, within 2 minutes of leaving, your symptoms begin to intensify and you decide to stop and walk home. Back to square one and all your “diligent” efforts to treat your Plantar Fasciitis have been for naught.

Don't be that person.

Remember, plantar fasciitis is like any injury, something is broken and needs to be fixed. The initial treatment protocol is only one step in the healing process. The RGCE protocol is used to relieve you as quickly as possible. But that's only half the battle.

In order to rehabilitate or “fix” your injury, you will need to follow a return to play protocol or in this case a return to running protocol. It is a series of steps aimed at restoring your body, or in this case, the normal function of your foot.

Okay, phase 1 (RGCE protocol) is done and dusted.

In Phase 2, during this stage you will focus on mobilizing and strengthening your plantar fascia. To make this as simple as possible, you will focus on stretching and re-introducing load to the affected area.

Doing a series of daily calf and soleus stretches is the best and most effective method for mobilizing the plantar fascia.

Now, in terms of strengthening, we don't mean going to the gym. But what we recommend is to strengthen the affected joint, which in this case is the ankle and foot joints. By doing a series of lower extremity exercises, you will strengthen an area of ​​your body that once lacked stability and to some extent durability.

Stretching and strengthening exercises should be performed at least 3 times per week to ensure that your plantar fascia receives adequate stimulation to recover as quickly as possible.

And finally Phase 3: return to racing. During this phase, your goal is simple. Mimic the stress you will feel when doing your favorite activity or sport. So you're basically going to run, but with a little bit of twisting.

Instead of putting on your sneakers and hitting the road for 25 minutes, you'll instead introduce controlled running sessions. So, for example, you would do a 5-10 minute run every day for the first 3 days. On the fourth day, you would do two separate 10-minute runs per day for 5 days. Rest for a few days, then start by running 10 to 15 minutes a day for 3 days. And repeat. You got the idea.

Now, this is purely an example of implementing Phase 3. There are many ways to do this, so by all means be creative. As long as you retrain in exactly the same way you would for competition, you should be good to go!