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Plantar fascia loaded squat on tip toes

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Plantar fascia loaded squat on tip toes

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 to load onto the Plantar fascia under the foot and is only to be done at the correct point of rehab
  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. This exercise can be done with a barbell or dumbbells for the resistance
  5. In standing, raise up onto your toes
  6. Now bend the knees and hips as to squat down while keeping your back straight so you are hip hinging, drop you bottom down and backwards
  7. The depth is taken to just below parallel with the thighs if you are able to.
  8. Once at the bottom then push back up to return to the start position.
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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