The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for plantar fascia.
1. Short-Foot Exercise
How: Seated, draw the ball of the foot toward the heel without curling toes — arch lifts.
Dose: 3 sets of 10 holds, daily
Why: Activates the intrinsic foot muscles that share load with the fascia.
2. Heavy Slow Calf Raises with Toe Lift
How: Calf raise with a rolled towel under the toes — adds tension to the fascia.
Dose: 3 sets of 8, every other day
Why: A protocol shown to outperform stretching alone for plantar fasciitis.
3. Towel Scrunches
How: Use toes to bunch a towel toward you on the floor.
Dose: 3 sets of 30 seconds, daily
Why: Easy intrinsic foot activation.
4. Standing Calf Stretch
How: Hands on wall, back leg straight, heel down.
Dose: 3 holds of 30s per side, daily
Why: Tight calves are a direct contributor to plantar fascia load.
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