Plantar Fascia Loading Exercise (High Load Exercise)

A Plantar Fascia Loading Exercise, also known as High Load Exercise, is a specific type of strength training designed to reinforce the plantar fascia. The exercise involves controlled and progressive stretching and contraction to alleviate pain and promote healing.

High Load Exercise is recommended because it helps to strengthen the plantar fascia, improving its ability to absorb shock and reducing strain. This exercise method can effectively reduce pain and facilitate recovery.

It is typically recommended to perform these exercises every other day or three times a week. However, it’s crucial to follow a healthcare professional’s advice tailored to your specific condition.

A common High Load Exercise is the heel raise on a step or stair. This involves slowly raising and lowering the heels to strengthen the arch and the plantar fascia.

Mild discomfort can be normal, but if you experience significant pain, you should stop immediately and consult a healthcare professional. Proper technique and gradual progression are key to preventing injury.

It’s important to consult with a healthcare provider before starting any exercise regimen if your plantar fasciitis is severe. They may recommend modified exercises or a different treatment approach initially.

Most High Load Exercises for plantar fasciitis can be performed with minimal equipment, such as a step or stairs. Some variations may require resistance bands or weights.

Results can vary, but many people start to notice improvements within a few weeks of regular, consistent exercise. It may take several months for complete recovery, depending on the severity of the condition.

While High Load Exercises can strengthen the plantar fascia and reduce the risk of recurrence, maintaining good foot health, proper footwear, and overall fitness is also important in prevention.

Most people with plantar fasciitis can benefit from these exercises, but it’s best to get a personalised assessment from a healthcare professional to ensure they are appropriate for your specific situation.

Yes, High Load Exercises can be incorporated with other treatments such as physiotherapy, orthotics, or anti-inflammatory medications. Always consult your healthcare provider to tailor a comprehensive treatment plan.

Warming up before any exercise is advisable. Gentle stretching or a brief walk are good ways to prepare your muscles and ligaments for High Load Exercises.

There is no strict rule about the time of day. However, some people find it more comfortable to do these exercises later in the day when their muscles are more warmed up.

It’s generally safe to walk after performing these exercises. However, it’s best to avoid high-impact activities like running until you have significantly improved or consult with your healthcare provider.

If your symptoms worsen, stop the exercises immediately and consult with a healthcare professional. They can help adjust your exercise programme or explore other treatment options.