Plantar Fascia Pain - Physio in the Park Tips


As much as it pains us to say it, the world doesn’t revolve around socks. We care about athletes performance and want you to get the best out of yourself. This means not only do we want to prevent blisters, but we want to help you prevent all sorts of injuries.

To achieve this, SockMine have collaborated with Madelaine Smith, Aka “Physio In The Park”, to help remedy some of the most common injuries in sport.

Madelaine has specialised in Musculoskeletal Physiotherapy for over a decade now, working in the NHS and for a number of different sectors and companies. Coming from a sprinting back ground, Madelaine now trains and competes in triathlons across the country. In addition, Madeline is also the leading physiotherapist to the Bryan Steel Cycling Academy. It is fair to say, Madelaine knows what she is talking about!

To learn how to rehabilitate Plantar Fascia pain, read on or check out the video below featuring Madelaine.




The Plantar Fascia is a thick strong band of tissue that runs under the foot from the heel to the toes helping to support the arch of the foot. It can tolerate large amounts of force provided that it is challenged regularly through exercise however it can still become painful and rarely improves with rest.


Plantar Fasciitis is the more commonly recognised term however this is considered out dated as there is often minimal if any inflammation. Therefore the term Plantar Fascia pain is more widely accepted


Historically, Plantar Fascia pain was perceived to be the result of an over loading problem. This means it has either been worked excessively or put too greater demand on the tendon.   However, current thinking suggests that Plantar Fascia pain is a result of an area not coping.  Clearly then the aim is to get the area resilient, confidently accepting load in a variety of situations once again, therefore addressing the cause not just the symptoms.


Pain in the Plantar Fascia can be treated in a number of ways. By doing anything and everything, but mainly by being confident that the area is not going to come to harm and to progressively challenge it regularly. Ensure that the exercise is at a level that is acceptable but also strainful, still allowing high quality, normal movement.



Here are a few exercises that can help to strengthen the Achilles tendon. Make sure you fully warm up before attempting any of these exercises and know your limits! As long as you are challenging yourself at an acceptable level, don’t be concerned if you can only perform a few to begin with.



Stand holding a weight in each hand, with your arms at your sides. Keep your feet shoulder-width apart, torso straight and head up; don’t bend your knees. Stand up on your toes, raising your heels as high as you can, on a 2-count, hold, then return to the start position on a 2-count.



Again, just like the hack squat, single leg raises can be done inside or outside of the gym. Studies have shown this exercise to be one of the most effective exercises when strengthening the Achilles tendon.

Begin by standing on one foot on and raise up on to the toes.

  1. Slowly lower the heel down keeping the leg straight until the foot is parallel to the ground.
  2. Repeat this for 2 mins.



Using isometric contraction, single leg balancing puts the Planta Fascia under tension without it lengthening or shortening. For this exercise, you can either use a wall or if you’re feeling especially friendly, you can use a partner.

  1. Simply lift one leg off the floor behind you, using your partner/wall to support yourself.
  2. Hold this position for 10 seconds, keeping your back straight, shoulders back and head up.
  3. Alternate legs, this may involve turning around if it feels more comfortable.
  4. Repeat this exercise 5 times to complete a set.



Rotational Jump Squats are a fantastic Plyometric exercise, often used by elite sport athletes to increase mobility and power. The movement is also great for building strength in the knee joint, training it to cope with high impact movements.


  1. Start with your feet shoulder width apart.
  2. Sit back and down into the squat position, keeping your knees behind your toes and your back straight.
  3. Immediately jump vertically in the air once your buttocks are parrallel with your knees.
  4. Whilst in the air, keep your chest up and rotate 180 degrees to face the opposite direction.
  5. Land in the squat position as softly as possible, controlling the impact and reducing stress on the joints.
  6. This is one rep.

Complete 3 sets of 12 reps to finish the exercise.



If you’re in the Nottinghamshire area and want a detailed assessment and diagnosis of your injury, you can email Madelaine at [email protected] or call on 01623 709710.

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