Ready to Progress?
Phase 1 of 4
Use these as practical decision rules—not as diagnostic tests.
Phase 1 Checklist
Phase 1 Criteria
Move to Phase 2 when the overall pattern is ready
First-step pain is generally 3/10 or less and trending in the right direction.
Normal daily walking is tolerated without a meaningful flare.
Approximately 30 minutes of walking is tolerated.
Symptoms are back to baseline by the following morning after Phase 1 loading.
Approximately 20 controlled double-leg calf raises are tolerated.
An introductory version of the high-load plantar-fascia heel raise is tolerated.
Not ready yet? Stay in Phase 1. Continue the exercises you tolerate well and adjust the exercise or activity that repeatedly creates a next-day flare.