High load strength training is a evidence based active approach focused on strengthening while placing some load on the plantar fascia tissue and calf muscles. This exercise performed over a three month period or more may help the plantar fascia tolerate the load of day to day activities and improve pain levels in persistent plantar fasciitis.

​The Fasciitis Fighter is a product that helps you effectively complete this specific strengthening program.​ It allows you to consistently complete the strengthening exercise without the hassle of having to roll up a towel.

Research has shown;

• High-load strength training may aid in a quicker reduction in pain and improvements in function in sufferers of plantar fasciitis Rathleff et al 2014
• ​’A simple progressive exercise protocol performed every second day, resulted in superior self reported outcome after 3 months compared with plantar specific stretching ‘ Rathleff et al 2014.

The Program;

The high load strengthening exercise shown was based off the original study ( using rolled up towel) which found clinically relevant improvements and superior outcome compared to a stretching group at 3 months.

The exercise was completed every 2nd day and the progressions were made after the following timelines.

​0-2 weeks – 3 sets of 12 repetitions
2-6 weeks – 4 sets of 10 repetitions
>6 weeks – 5 sets of 8 repetitions

Resistance was then added as tolerated via a backpack containing books and the exercise was conducted at a tempo of 3 seconds up, 2 seconds hold, 3 seconds down.

Fasciitis Fighter in use

• The toes of the foot are placed over the dome of the Fasciitis Fighter
• Two leg heel raise- If you cannot tolerate a single leg raise to begin with you can use two legs to raise up and lower down- 3 seconds up, Hold 2 seconds, 3 seconds down
• Single leg heel raise with progressive weight- As load tolerance improves on single leg raise a gradual increase in weight is used. 3 seconds up, Hold 2 seconds, 3 seconds down. Use a stick or wall for balance.
• Increase the load by adding weight into a backpack

Disclaimer:

This is not medical advice and is for educational purposes only. The Fasciitis Fighter is to be used only under the guidance of your chosen health professional who is familiar with this exercise treatment. Training should be customised to your individual needs.