6 Powerful Exercises To Reduce Lower Back Pain – Digital Copy

If you have been searching for a plantar fasciitis treatment program that actually addresses the root cause of your heel pain, you found it. The Heel Only Program is a 4-week video rehabilitation plan designed specifically for runners and long-distance hikers with single-sided heel pain. This is not a generic plantar fasciitis exercise program. It was built for one very specific group — active runners who have completed the 7-Point Screen from Dr. Mandy Wainfan's 6-Step Plantar Fasciitis Recovery Guide and identified the following findings: Limited big toe extension on Jack's Test. Reduced hip internal rotation on the same side as the heel pain. No arch pain, no Achilles involvement, no bilateral symptoms. If that is you, this program was written for you specifically. What makes this different from every other plantar fasciitis program online Most heel pain programs give you the same generic calf stretches and plantar fascia rolling routines that have not been working. This program goes deeper. As you will learn, plantar fasciitis in runners is rarely just a foot problem. The hip, the core, the big toe — they are all part of the same chain. When one link fails, the heel pays the price. This 4-week plan addresses every link in that chain in a specific sequence designed to offload the plantar fascia, restore movement, and rebuild the strength that keeps you running. What is included in the program Four weeks of structured video instruction led by Sebastian Gonzales DC, CSCS, Clinical Director at Performance Place Sports Care in Costa Mesa, California. Each week builds on the last with clear progressions, RPE-based exercise guidance, and coaching cues you would normally only get inside a clinic. Week 1 focuses on restoring the windlass mechanism and beginning hip chain rehabilitation with toe thread work, great toe stretching, hip extension mobilization, bent knee calf raises, and side planks. Week 2 maintains the same movements at higher intensity to drive adaptation without adding unnecessary volume. Week 3 introduces frontal plane loading with the Y-Stance Drive, Hard-Style Planks, and Door Jamb Squat Isometric — exercises designed to train the exact positions where the plantar fascia is most vulnerable during running. Week 4 brings the full chain together and prepares you for a return to running, hiking, and variable terrain. Who this program is for This plantar fasciitis rehabilitation program is ideal for runners and active adults who have isolated single-sided heel pain, have confirmed limited big toe extension and hip internal rotation restriction through self-screening, want a structured home exercise program backed by clinical expertise, and are motivated to do the work to get back to running without waiting months for a clinic appointment. Who this program is not for This program is not designed for bilateral heel pain, heel pain that travels into the arch or Achilles, or runners with complex presentations involving the knee, lower back, or nerve symptoms. If that sounds like you, our 25-minute Discovery Session is a better starting point. What runners are saying "After my first session with Sebastian I felt like I had made more progress in one session than in the previous 8 sessions combined at my previous clinics." "She worked with my stubbornness to keep running through the injury. Now I am back to running without pain and excited to ramp up my training." "Not only did I walk out feeling free of pain and unlocked, but by the next day I had better range of motion and more enjoyment when working out, hiking, and running." Still not sure if this is the right fit? Book a 25-minute Discovery Session with one of our clinicians. This program is Plan A. If it does not fully resolve your heel pain, we will build Plan B, Plan C, or a fully customized program around your specific situation. We can get this sorted.