Plantar Fascia loaded calf raises with progressions

This is an instructional video to correctly demonstrate Plantar Fascia loaded calf raises with progressions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is an advanced plantar fascia loading exercise
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Under your injured foot, place something under your big toe as to extend it. This places more stretch onto your Plantar Fascia
  5. The uninjured foot doesn’t need this
  6. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  7. Next raise up onto your toes, with more weight on your good foot
  8. Next lower back down to the floor and repeat.
  9. Once you have adapted to this and are ready to progress then do the exercise the same way but start to transfer more weight across to your injured side.
  10. Again once adapted then perform the exercise with all your weight on the injured side and when ready add a weight in your hand
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).