High Load Strength Training For Plantar Fasciitis

In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the **high-load heel raise protocol** studied by Rathleff et al. (2015) that showed excellent long-term results for patients with plantar fasciitis.

🔥 Key Points from the Research:

• ✅ Towel under toes + slow 3-2-3 tempo loads the plantar fascia & calf in a stretched position
• ✅ Progressive loading (bodyweight → added weight) over weeks
• ✅ 12-month follow-up showed significantly better outcomes than stretching alone

📝 Exercise Details:
Exercise: High-Load Heel Raises for Plantar Fasciitis
Protocol (Rathleff et al.):
• Weeks 1–2: 3×12 bodyweight
• Weeks 3–4: 3×10 with backpack
• Weeks 5+: 5×8 with increasing load (every 3–5 days as tolerated)

🛠️ What You’ll Need:
✔ Step or elevated surface
✔ Rolled towel (or this dedicated toe-wedge tool)
✔ Backpack or weights for progression
✔ Something to hold for balance

📅 When to Use This:
Every other day as part of a comprehensive plantar fasciitis management plan.

🔬 Research: Rathleff et al. (2015) – High-load strength training improves outcome in patients with plantar fasciitis

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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.