Phase 1 Exercises
Phase 1 of 4
Keep the plan focused: one tissue-specific stretch, mobility as needed, and tolerable calf loading.
Core Exercise 1
Plantar Fascia Stretch
Plantar Fascia Stretch
A tissue-specific stretch that tensions the plantar fascia. The timing matters—prioritize it before the painful first steps that follow sleep or prolonged inactivity.
Core Exercise 2
Triplanar Dynamic Calf Stretch
Triplanar Dynamic Calf Stretch With Slant Board
Use this as controlled ankle and calf mobility rather than aggressively forcing range.
Core Exercise 3
Isometric Calf Raise
Isometric Calf Raise
An easy-to-dose early loading option when repeated heel raises are not yet well tolerated. It is included as a loading tool—not as a guaranteed pain-relief technique.
Core Exercise 4
Double-Leg Calf Raise
Double-Leg Calf Raise
Use slow, controlled repetitions to restore repeated calf loading before heavier or single-leg work.
Optional Symptom Tool
Ball Rolling for Plantar Fasciitis
Ball Rolling for Plantar Fasciitis
Use briefly if it feels good. This is a comfort strategy, not the primary loading strategy.