EPI Recovery System
Plantar Fasciitis Recovery System
A criteria-based, runner-focused plan designed to rebuild walking tolerance, plantar fascia and calf capacity, impact tolerance, and a confident return to running.
How the Program Works
Progress by capacity—not by the calendar
This program is intentionally phase-based. Suggested timeframes help set expectations, but advancement is based on how your foot handles the current level and how it feels the following morning.
Reduce Irritability
Manage first-step symptoms and restore tolerable basic loading.
Build Capacity
Develop meaningful straight-knee and bent-knee plantar-flexor strength.
Restore Impact
Bridge slow strength into elastic loading and a gradual return to running.
Return to Performance
Restore normal mileage, long runs, hills, and faster training.
Your Feedback System
Use the next morning to help guide progression
Mild symptoms stay stable and are back to baseline by the next morning. Continue or gradually progress.
Symptoms are clearly higher during or after loading, or first-step pain is worse the next morning. Hold or reduce the dose.
Sharp or rapidly worsening pain, marked swelling or bruising, neurologic symptoms, trauma, or difficulty bearing weight warrants evaluation.