18/07/2026
- As a physio, this is the process I use to help runners overcome plantar heel pain.
Plantar heel pain is a complex injury with many contributing factors, but the management usually follows the same three principles:
1️⃣ Build the capacity of the plantar fascia with progressive strengthening.
2️⃣ Manage the load by adjusting running volume and intensity, while using strategies that reduce impact on the plantar fascia.
3️⃣ Restore mobility through the calf, plantar fascia and toes.
These principles often overlap, and knowing when to progress each one is where seeing a physiotherapist can make a big difference.
I also recommend Enertor insoles during rehab and as part of an injury prevention strategy. They absorb 51% of impact, provide subtle arch support to help reduce overpronation, and are backed by research, which gives me confidence recommending them to my patients.
Stay consistent with your rehab for 8–12 weeks. Recovery comes from progressively building capacity over time—not from one exercise or one product.
Would you add anything else to this list? Let me know below 👇
