Maintenance Plan
Phase 4 of 4
You do not need to perform every rehab exercise forever. Keep the capacities that matter.
Maintenance1–2×/Week Strength
Primary Maintenance
High-Load Plantar-Fascia Heel Raise
High-Load Plantar-Fascia Heel Raise
Maintain meaningful straight-knee plantar-flexor and plantar fascia capacity as normal training returns.
Starting DoseApproximately 1–2×/week
How to ProgressAdjust around overall running and strength load.
Primary Maintenance
Bent-Knee Soleus Calf Raise
Bent-Knee Soleus Calf Raise
Maintain bent-knee plantar-flexor capacity as training intensity and faster running return.
Starting DoseApproximately 1–2×/week
How to ProgressKeep meaningful resistance without creating excessive total weekly lower-leg stress.
Optional Elastic Maintenance
Pogos / Line Hops
Line Hops Front to Back
Use low-volume elastic work as part of a warm-up or preparation for faster training when useful.
Starting DoseSmall doses as part of the overall program
How to ProgressKeep contacts crisp; do not add volume simply for the sake of volume.
Optional Mobility
Plantar Fascia Stretch
Plantar Fascia Stretch
Continue if you still find it helpful for first-step stiffness. It does not need to remain forever for everyone.
Starting DoseAs needed
How to ProgressReduce or discontinue if it no longer adds value.
Return-to-Full-Training Criteria
The rehab phase is complete when training is back
Normal easy mileage is restored.
Long-run demand is restored.
Faster running and workouts are restored.
First-step symptoms are consistently minimal or stable.
Running does not create a meaningful next-day symptom escalation.
Strength work has transitioned from rehab into normal maintenance.