Inflammation of the plantar fascia at the attachment to the heel bone – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Læs om skaden

Instruktion

Læs den fulde instruktion til genoptræning her

Tidsangivelserne i minutter angiver tidsfordelingen mellem udspænding, balance og styrke, hvis du træner én time.
Om du træner f.eks. én time eller 10 minutter tilpasses dit udgangspunkt – og kan optrappes over tid.

The treatment of overload-induced inflammation of growth zones is primarily relief, as the growth zones cannot be trained to become stronger. It is important to keep ‘all’ other muscles active while the tendon attachments on the growth zone of the heel bone heal. The training exercises must not provoke the known pain under the heel during or after training.

Condition

Unlimited: Cycling, swimming

Coordination

5 minutes of each training session

Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte.
Prøv senere at holde balancen med lukkede øjne.

Strength

5 minutes of each training session

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Lig på ryggen på gulvet med underbenet på en skammel/stol. Foden hænger frit. Vip foden op og ned og fra side til side.

Sid/stå med bare tæer på et viskestykke. Træk viskestykket sammen med tæerne.

Tilbage

SportNetDoc is an online encyclopedia of musculoskeletal injuries with associated rehabilitation programs. The site is dedicated to educating and informing both professionals and athletes of all levels.

Disclaimer

Disclaimer - All information is indicative. SportNetDoc is not intended to replace a sports medicine assessment by a physician or physiotherapist, nor treatment with the preparation of an individual rehabilitation program.

* The editorial team cannot assume responsibility for answering questions regarding current sports injuries. Such questions should instead be directed to e.g. your own doctor.

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Contact us

If you have any amendments, want to collaborate or advertise, you can contact the editorial team via email: fredberg.sportnetdoc@gmail.com

Ulrich Fredberg
Chief physician, adj. professor of sports medicine and ultrasound diagnostics
Stadium clinic