Free PDF Recovery Plan
The Plantar Fasciitis 6-Step Recovery Plan
Stop treating the heel. Fix what is loading it.
The 6-step plantar fasciitis plan for trail runners and hikers from Dr. Mandy Wainfan, the Running Doc at Performance Place and an ultra runner herself. Free, 50 pages.
Who this is for
Does this sound like you?
- One heel stabs with the first steps out of bed, eases as you walk, and comes back after long runs, speed work, or a day on your feet.
- New shoes, insoles, a frozen bottle, or rest have not fixed it, or rest made it worse.
- You do not want to stop running or hiking for months to make it go away.
- You have a history of ankle sprains, knee trouble, or a stiff big toe and suspect they are connected.
What is inside
The six steps, start to finish
Why it is usually only one foot
The big toe, the windlass mechanism, hip internal rotation, and the stiff calves and hip flexors that follow.
Step 1: Circumstantial rest
How to cut the miles that matter without losing fitness, what to do about vert, footwear, and cross-training, and why most runners need no more than two weeks off.
Step 2: First aid
Crocodile breathing, skin rolling, toe threading, barefoot walking on uneven ground, and mindset.
Step 3: Get assessed
The 7-point self-screen (hip rotation, ankle range, toe sit, Jack's test, and more) that scores your re-injury risk, and how to pick a running specialist.
Step 4: Break movement compensations
Find the root compensation and run the 3-point screen: squat, forward fold, single leg bridge.
Step 5: Frontal plane strength
Box step ups and lateral squats, and why sagittal-only training is not enough.
Step 6: Gradual return to trail running
The return-to-run progression, when to add uphill and downhill, and the 10 percent rule.
What to expect
Half the symptoms in two to three weeks
Many of our clients report a 50 percent reduction in symptoms within the first two to three weeks, often while still running with modifications.
Real results
From people who have been where you are
“In our first visit she told me she thought it could be nerve pain, deferred from my back. I was skeptical to say the least... At first I didn't see the point since the exercises weren't focused on my foot. Regardless, within a few weeks the pain had gone and I've been running comfortably for the last year since seeing her.”
Free
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About the author
Dr. Mandy Wainfan, DC, CMES. The Running Doc at Performance Place Sports Care, Costa Mesa, CA. Elite track, cross country, trail, and ultra runner who works with runners worldwide.