Inflammation of the plantar fascia at the attachment to the heel bone – Step 3

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 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, walking and light jogging

Stretching

10 minutes of each training session

Stå med armene støttende på en væg og med træningsbenet strakt bagud, så det spænder i lægmusklen. Bøj langsomt i knæet på træningsbenet, så der kommer tiltagende udspænding af lægmusklen. Hold udspændingen i 20 sekunder. Gentag øvelsen på modsatte ben.

Coordination

10 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.

Stå på ét ben. Spil bold op ad væggen.

Strength

10 minutes of each training session

Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.

Træd med tæerne på en lille bold. Træd hårdere og bøj tæerne ned i bolden og hold trykket i et par sekunder.

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