Phase 2 Overview
Phase 2 of 4
Move from simply tolerating load to building meaningful plantar-flexor strength and plantar fascia capacity.
Phase 2Typical: 3–8+ weeksCriteria-Based
Primary Goals
What this phase is trying to accomplish
Heavy Loading
Progress the toe-extended heel raise toward meaningful external resistance.
Straight-Knee Strength
Build calf capacity that carries into push-off and higher-force activity.
Bent-Knee Strength
Deliberately train the soleus rather than relying only on straight-knee calf work.
Prepare for Impact
Develop enough capacity that later hopping and running are a progression—not a surprise.
Progression Rule
The calendar does not decide when you advance
Use the suggested timeframe only to set expectations. Advance when your current activity and exercise load are being tolerated well enough to begin the demands of the next phase without a meaningful next-morning symptom increase.