So, You’re Starting a Loading Program for Heel Pain – Now What? 

 If you’ve landed on this article, chances are you’ve seen a podiatrist for ongoing heel pain — the type that’s worst with your first few steps in the morning or after long periods of sitting. You may have been told you have plantar fasciopathy — a more accurate term than the commonly used plantar fasciitis. 

As part of your treatment plan, you’ve likely been advised to manage your overall activity levels, wear appropriate footwear, and most importantly, follow a structured strengthening and loading program. 

This guide will walk you through the core elements of that program — why each exercise is included, how to progress them, and how often to do them. It’s not a substitute for personalised care, but it’s a valuable reference to keep you on track throughout your rehab. 

 

Why a Loading Program? 

Your plantar fascia is a thick band of tissue that helps support your arch and absorb load during walking and running. In plantar fasciopathy, the tissue becomes irritated from repetitive stress — not because it's inflamed, but because it’s struggling to tolerate the load you're placing on it. 

This is where exercise comes in. A carefully structured loading program helps: 

• Improve the strength of the muscles that support your foot and arch 

• Gradually increase the plantar fascia’s tolerance to load 

• Reduce the recurrence of pain over time 

While the exact starting point of your program will depend on your individual symptoms and strength levels, most people will follow a similar path — beginning with foundational exercises and progressing to more demanding ones as their tolerance improves. 

 

The Core Daily Exercises 

These three exercises form the foundation of your program. They’re simple, low-load, and easy to do anywhere — perfect for daily practice. 

1. Towel Scrunches (Strengthen Long Toe Flexors)

• How to do it: Lay a towel on the floor. Keeping your heel planted, use your toes to pull the towel toward you in a scrunching motion. 

• Why: Strengthens muscles that help support the arch and reduce strain on the plantar fascia. 

• Prescription: 

✅ 30 seconds scrunching 

🔁 Rest 30–60 seconds 

🔁 Repeat x3 

🗓 Perform daily 

 

2. Short Foot Exercise / Doming (Strengthen Intrinsic Foot Muscles)

• How to do it: Place your foot flat on the ground. Without curling your toes, try to draw the ball of your foot toward your heel, lifting your arch slightly. 

• Why: Targets small muscles inside your foot that stabilise the arch and absorb load. 

• Tips: It can be tricky at first — focus on lifting the arch without toe curl. Persistence pays off. 

• Prescription: 

✅ 10 repetitions 

🔁 3 sets 

⏱ Rest 30–60 seconds between sets 

🗓 Perform daily 

 

3. Plantar Fascia Stretch (Target the Fascia Directly)

• How to do it: Sit with your affected foot across your opposite knee. Pull your big toe back firmly until you feel a stretch through the arch. 

• Why: Improves flexibility and delivers a light mechanical load to stimulate healing. 

• When: Ideal first thing in the morning or before long periods on your feet. 

• Prescription: 

✅ Hold for 10 seconds 

🔁 Rest 15 seconds 

🔁 Repeat x10 

🗓 Perform daily, or twice daily if needed 

 

Progressive Loading: The Calf Raise Framework 

After you’ve built consistency with the foundational exercises, the next step is to progressively load your plantar fascia and calf complex through a series of calf raise variations. 

These exercises form the backbone of your long-term strengthening — building resilience and helping your heel tolerate the demands of walking, standing, and eventually running or jumping. 

 

General Guidelines 

• Start with double-leg exercises. As strength improves, move toward single-leg and weighted versions. 

• Use a metronome (60 bpm) to keep reps slow and controlled: 

🔼 2 seconds up 

🔽 2 seconds down 

⏱ 1 rep = 4 seconds → 1 set = ~40 seconds 

• Focus on form (hold onto wall or bench for stability): 

🦶 Keep the knee straight 

🔄 Push through the ball of the foot (1st and 4th toes) 

🚫 Don’t let your foot roll in or out 

• Progress gradually: 

🔁 3 sets of 10 reps 

🗓 Daily for double-leg 

🗓 Every second day for single-leg 

• Modify if needed: 

🔄 Reduce to 6 reps if needed, and build back up 

⬅️ Regress to an easier variation if you can't maintain full range 

 

Calf Raise Progressions 

1. Double-Leg Calf Raise 

Stand on two legs and raise up as high as possible onto your toes, then lower slowly. 

2. Double-Leg with Weight Shift 

Perform the same motion, but lean 70% of your weight onto the affected side. 

3. Single-Leg Eccentric Calf Raise 

Push up using both feet, then remove the good leg and slowly lower using only the affected side (3-second lower). 

4. Single-Leg Calf Raise 

Full movement (up and down) on one leg. 

5. Weighted Single-Leg Calf Raise 

Same as above, but hold a dumbbell or backpack with weight (start with 1–2kg and progress to 20–25kg). 

6. Single-Leg with Big Toe Elevated (Hallux Dorsiflexed) 

Place a rolled-up towel under your big toe to pre-stretch the fascia before raising. This mimics the windlass mechanism, increasing load on the fascia. 

7. Weighted Version of #6 

Combine toe elevation with added weight for maximum challenge and tissue adaptation. 

 

Additional Tips for Recovery 

🔹 Pain Monitoring 

• Keep pain ≤ 4/10 during or after exercises 

• If pain spikes the next day, reduce load or regress the exercise 

🔹 Lifestyle Tips 

• Avoid prolonged standing during early stages 

• Wear cushioned footwear (even at home) 

• Use a heel lift insert if advised 

• Prioritise 8 hours of sleep and a balanced diet 

 

Summary: Your Plantar Fascia Loading Checklist 

✅ Daily 

• Towel scrunch 

• Short foot exercise 

• Plantar fascia stretch 

• Calf raises (if doing double leg) 

✅ Every Second Day 

• Calf raises (if doing single leg or weighted) 

📅 Progress each calf raise variation every 1–2 weeks, or as advised by your podiatrist. 

 

When to Follow Up 

You should check in with your podiatrist every 1–2 weeks at the beginning to ensure you're progressing correctly, and then monthly as you build strength and reduce symptoms. 

If your pain flares up unexpectedly or you’re unsure if you’re ready to progress, don’t hesitate to bring your next appointment forward. Early intervention can prevent setbacks. 

 

Final Thoughts 

Heel pain can be persistent and frustrating — but with the right loading plan and the right guidance, it’s absolutely manageable. This program gives your foot the tools it needs to become stronger, more resilient, and ultimately pain-free. 

If you’re unsure at any point, or if you’d like to progress to higher-level rehab like hopping or running drills, we’ll guide you there when the time is right. 

Stick with the plan. Trust the process. Your heel will thank you.