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

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

The treatment for stress-induced inflammation of growth plates primarily involves rest, as the growth plates cannot be strengthened through exercise. It is important to keep ‘all’ the other muscles active whilst the tendon attachments in the growth zone of the heel bone heal. The exercises must not trigger the familiar pain under the heel during or after training.

Condition

Unlimited: Cycling, swimming

Coordination

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

Stand with your working leg extended on a step or stool, whilst leaning your upper 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.

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