Uploaded July 2026 | Updated September 2026, 2 weeks ago
1 exercise done with intention can beat 5 with none.
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How can 1 exercise beat 5 for plantar fasciitis?
I have consulted plenty of runners dealing with plantar fasciitis (plantar fasciopathy) who have tried to do 10 exercises they have found online, but have not helped.
Then I will take a look and realize they are not done properly.
Sometimes, all it takes is 1 exercise. Done properly.
The heel raise is probably one of the most prescribed exercises… AND YET, one of the most commonly butchered.
Two compensations I see constantly:
1️⃣ Rolling to the outer foot. Your body avoids loading the painful side, but the plantar fascia takes load through the big toe side of the foot. Shift laterally and you have unloaded the exact tissue you are trying to build.
2️⃣ Letting the knee bend. The lift starts coming from the quads instead of the calf and foot. Reps will feel easier because the target tissue is doing less.
One exercise, done with intention, beats five done sloppily
Keep in mind, just incorporating exercises typically does not solve those nagging plantar fascia issues alone.
We need to consider much more, such as balancing running/training loads and life demands.
Remember, this is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
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#runningrehab #plantarfascia #runninginjury #footpain
1 exercise done with intention can beat 5 with none.
-
How can 1 exercise beat 5 for plantar fasciitis?
I have consulted plenty of runners dealing with plantar fasciitis (plantar fasciopathy) who have tried to do 10 exercises they have found online, but have not helped.
Then I will take a look and realize they are not done properly.
Sometimes, all it takes is 1 exercise. Done properly.
The heel raise is probably one of the most prescribed exercises… AND YET, one of the most commonly butchered.
Two compensations I see constantly:
1️⃣ Rolling to the outer foot. Your body avoids loading the painful side, but the plantar fascia takes load through the big toe side of the foot. Shift laterally and you have unloaded the exact tissue you are trying to build.
2️⃣ Letting the knee bend. The lift starts coming from the quads instead of the calf and foot. Reps will feel easier because the target tissue is doing less.
One exercise, done with intention, beats five done sloppily
Keep in mind, just incorporating exercises typically does not solve those nagging plantar fascia issues alone.
We need to consider much more, such as balancing running/training loads and life demands.
Remember, this is for educational purposes and should not replace medical advice. If you are dealing with persistent running related injuries, I recommend seeing a healthcare professional.
-
#runningrehab #plantarfascia #runninginjury #footpain
