Phase 2 Exercises
Phase 2 of 4
This is the primary strength-building phase of the program.
Heavy StrengthStraight + Bent Knee
Primary Strength Exercise
High-Load Strength Training for Plantar Fasciitis
High-Load Strength Training for Plantar Fasciitis
The toe-elevated heel raise is the main plantar-fascia-specific strength progression in this phase. The goal is progressively heavier, controlled loading—not blindly following a week number.
Starting DoseEvery other day / roughly 3–4× per week
How to ProgressSlow 3-sec up, 2-sec hold, 3-sec down. Build from ~10–12 reps toward a genuinely challenging 8–10RM load.
Bent-Knee Capacity
Bent-Knee Soleus Calf Raise
Bent-Knee Soleus Calf Raise
Dedicated bent-knee plantar-flexor work prevents the entire program from becoming straight-knee calf training. Use support so balance does not limit the soleus.
Starting DoseAbout 3 × 8–15 reps
How to ProgressWhen the upper end is controlled, add meaningful external load.
Accessory / Capacity Marker
Single-Leg Calf Raise
Single-Leg Calf Raise
Use as a strength/endurance progression and a practical marker of repeated single-leg calf capacity.
Starting DoseUse a controlled repetition range that matches your current ability
How to ProgressPrioritize full, controlled reps before increasing volume or load.