Ankle & foot
Typical recovery 6–12 weeks
Plantar fasciitis
Heel pain with the first steps in the morning.
Symptoms
How it often feels
Pain that comes with a certain movement
Stiffness after rest or in the morning
Worse after more load than usual
Better with the right kind of exercise
Causes
Why it happens
Training load rose faster than the tissue
Strength or mobility gaps
Less recovery: sleep, stress, travel
An old injury that never fully healed
See a doctor first if
It is very swollen, hot or red
It locks or gives way
You cannot put weight on it
You have a fever or feel unwell
Recovery timeline
What the next weeks look like. In three phases.
A typical course. Your clinician gives you your own estimate at the first visit.
Weeks 1–2
Calm it down
Less load, gentle movement and isometric exercises to settle the pain.
Weeks 3–6
Build strength
Progressive strength work, measured at every visit side to side.
Weeks 7–10
Back to your sport
A return plan week by week, with a re-test before you go full gas.
How we treat it
Strength first, then speed.
Rest and massage can help short term. What fixes most problems is the right amount of load, built up week by week, and a plan you understand.
Recommended treatment
Shockwave therapy
Acoustic waves for stubborn tendon pain that has not settled with exercise.
Start today
Two exercises. You can start today.
Pain up to 3 out of 10 is fine. Stop if it gets worse the next morning.
Wall sit, 5 × 45 s
Back against a wall, knees at 60°. Builds strength without stressing the joint.
Side plank with leg lift, 3 × 10
Strengthens the hip muscles that keep your leg in line when you land.
