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Physiotherapist Jed Grant / Olivia Hadfield
Updated 10-7-25
How Often
Complete three times per week
Exercise 1 has a different schedule.
Additional Notes
Note we are thinking more compressive heel pain > tensile :)
Resources
1Heel Raise
5 sets
30 seconds
Once / day
  • Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
  • Ensure your feet are hip distance apart and toes facing forward.
  • Push up onto the balls of your feet by lifting the heels from the ground.
  • Slowly lower yourself to the ground.
Jed Grant Physiotherapist Newcastle Budgewoi

ISOMETRIC – Lift heels and hold at top for 30s.
You should have pain at the start, which eases throughout the hold.
If double leg feels too easy –> Staggered stance (Left foot back)

2Towel Scrunch
3 sets
  • Sit down on a chair with a towel spread in front of you.
  • Place the targeted foot on the towel.
  • Keep your heel in contact with the towel and curl your toes to scrunch the towel under your foot.
  • Continue this action until your foot reaches the end of the towel.
3Heel Raise [Metatarsal Extension]
3 sets of 8 reps
  • Extend the toes over a rolled up towel or against the wall.
  • Ensure that the ball of the big toe maintains contact with the floor.
  • Lift the heels off the ground.
  • This is to bias the plantar surface of the foot and encourage lengthening.
Jed Grant Physiotherapist Newcastle Budgewoi

Trial single leg

4Ankle Inversion
3 sets of 8 reps
Red Band
  • Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
  • With a straight knee, move the ankle so the toes are coming inwards across the midline.
  • Slowly return to the start position.
  • Repeat as per Physiotherapist’s guidelines.
5Soleus Stretch
2 sets
30 seconds
  • Stand with one foot in front of the other hip distance apart.
  • Both feet facing forward.
  • Bend the front knee, keeping the heel down.
  • You can move this foot further away from the wall to intensify the stretch.
  • You should feel a stretch around the back of the ankle joint and Achilles area.
  • Hold the stretch as prescribed.
Jed Grant Physiotherapist Newcastle Budgewoi

Both sides

6Plantar Fascia Stretch [Knee Flexion]
  • Position yourself in a lunge stance facing a wall or stable surface for support.
  • Place a rolled-up towel lengthwise under the toes of your back foot, allowing the toes to extend back and elevate.
  • Keep the heel of the back foot grounded and ensure your weight is evenly distributed.
  • Shift forward into the lunge, directing the bend through the ankle rather than lifting the heel.
  • You should feel the stretch move lower in the calf and maintain tension through the plantar fascia.
  • Hold/maintain as prescribed by your physiotherapist.
Jed Grant Physiotherapist Newcastle Budgewoi

Option