Phase 2 Overview
Phase 2 of 4
Keep the mobility work that is helping while the strength work becomes progressively more demanding.
Primary Goals
Mobility stays in while strength progresses
Continue Plantar Fascia Stretching
Keep the plantar fascia-specific stretch from Phase 1, especially before first steps after sleep or prolonged inactivity.
Continue Calf / Ankle Mobility
Keep the triplanar calf mobility drill in the program rather than dropping mobility simply because strengthening has progressed.
Progress Heavy Loading
Make the toe-elevated heel raise progressively more demanding with external resistance rather than simply accumulating more bodyweight repetitions.
Build Bent-Knee Capacity
Train the soleus deliberately while controlling the total amount of calf loading performed in the same session.
How the Strength Work Is Organized
Do not turn the calf exercises into a circuit
The high-load plantar-fascia heel raise is the primary strength exercise. Finish its prescribed work sets with real rest between sets before moving on. The bent-knee soleus raise is secondary work. The regular single-leg calf raise is an accessory or occasional capacity check—not a third mandatory calf exercise that must be performed after the other two every session.
What does “3 sets” mean? Perform one set, rest, then repeat until all three work sets are complete. It does not mean doing all of the repetitions continuously without rest.
Progression Rule
Progress resistance—not just repetition count
When you can exceed the target repetition range with good control, add resistance such as weight in a backpack. The goal is to create a meaningful strength stimulus while keeping the next-morning response stable.