Plantar Fasciopathy

CJ Performance Healthcare

Coach
Callum Williams

When there is a problem with your feet, everything goes down with it.

Plantar fasciopathy (AKA Plantar Fasciitis) is a pain in the heel to the arch of your foot and can be debilitating.

This 12-week course has been tried and tested to help all manner of people with plantar fasciopathy.

The process starts with pain reduction exercises and progresses through to strengthening and plyometric training to prepare you for returning back to your sport. If you're not training for a sport, then you can finally stop being worried about doing activities and being concerned about how your foot will feel afterwards.

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Keeps You Moving
People would tell you rest to help with your plantar fasciopathy. This programme ensures you keep moving AND helps you get better!
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Expert coaches at hand
We don't believe in giving you some exercises and letting you crack on by yourself. We will always be on hand to offer you support and advice in any capacity. Just hit us up in the in-App chat feature!
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Tried, Tested, and True
We use variations of this programme with our 1-2-1 clients who all see the massive benefits. We wholeheartedly believe in this programme to improve your quality of life.
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Leave the guesswork, own your recovery
You can see your sessions 1 week in advance to enable you to plan your programme around your lifestyle. The benefit of having something to look at rather than aimlessly walking around the gym thinking of exercises on the fly, can not be underestimated.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going, all through an app.
Equipment
Required
Barbell // Bands // Dumbbells // Box
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Sample Week
Week 1 of 16-week program
Sunday
Plantar Fasciopathy - Week 1 Day 1

Prep

A

Low-Load Pulse raiser

Any CV machine that is open-chained. i.e. Rower, Stationary bike, assault bike, Elliptical machine 5-10 mins. If no equipment: x3 10x squats 10x push ups 10x glute bridge

B1

Single Leg Wall Glute Bridge

5 x 10

B2

Calf Stretch

3 x 0:30

C

Weighted Bent Knee Calf Raise

3 x 8 @ 44.09 kg

D

Knee to Wall Stretch

3 x 20

Monday
Plantar Fasciopathy: Week 1 Day 2

Prep

A

Low-Load Pulse raiser

Any CV machine that is open-chained. i.e. Rower, Stationary bike, assault bike, Elliptical machine 5-10 mins If no equipment: x3 x10 shoulder press (use whatever is available for resistance, i.e. barbell, dumbbell, backpack etc) x10 bench dips x10 air squats

B

Glute Bridge

3 x 8

C

Band Walks

3 x 20

D

Counterbalance Squat

3 x 8 @ 22.05 kg

Tuesday
Plantar Fasciopathy - Week 1 Day 3

A

Walk

1 x 5000

Wednesday
Plantar Fasciopathy - Week 1 Day 4

Prep

A

Low-Load Pulse raiser

Any CV machine that is open-chained. i.e. Rower, Stationary bike, assault bike, Elliptical machine 5-10 mins. If no equipment: x3 10x squats 10x push ups 10x glute bridge

B1

Single Leg Wall Glute Bridge

5 x 10

B2

Calf Stretch

3 x 0:30

C

Weighted Bent Knee Calf Raise

3 x 8 @ 44.09 kg

D

Knee to Wall Stretch

3 x 20

Thursday
Plantar Fasciopathy: Week 1 Day 5

Prep

A

Low-Load Pulse raiser

Any CV machine that is open-chained. i.e. Rower, Stationary bike, assault bike, Elliptical machine 5-10 mins If no equipment: x3 x10 shoulder press (use whatever is available for resistance, i.e. barbell, dumbbell, backpack etc) x10 bench dips x10 air squats

B

Glute Bridge

3 x 8

C

Band Walks

3 x 20

D

Counterbalance Squat

3 x 8 @ 22.05 kg

Friday
Plantar Fasciopathy - Week 1 Day 6
Saturday
Plantar Fasciopathy - Week 2 Day 0
Coach
coach-avatar Callum Williams

Owner and lead coach at CJ Performance Healthcare. Callum has a masters degree in Sports Medicine and has worked with numerous professional football (Soccer) teams. He now predominantly works with combat athletes in the UFC and weekend warriors to keep them injury free and help them return from injury stronger, faster, and better than their pre-injury levels.

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Injuries Shouldn't Make You Feel Helpless

You are more than your injury. Start moving with intention and enjoy the process of recovery. Better To return to your sports and activities an animal than someone wishing they did more.

Get Plantar Fasciopathy
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FAQs
I haven't had my injury assessed, is this program for me?
We recommend that you get you injury assessed first by a professional. What we don't want is you starting the program and it turns out you have something a lot more serious than you thought. Get the serious issues ruled out and then crack on with the programme!
I have tried all kinds of different treatments and none have worked...
We see people like this in our clinic everyday. The problem with healthcare is the reliance on passive treatments (massage, ultrasound, shockwave etc). These can lead to temporary benefits but it always reverts back. Progressive exercise makes all the difference in rehab, we have the proof!
Will this 100% get rid of my heel pain?
That's a tough question to answer. You will have all the support you need throughout the programme. We can't guarantee that you will have no issues at the end of it (even though most do). However, you will notice changes that, at least, make the condition bearable and keep it off your front of mind.
How long do I have access to the program for?
You will have 12 months access for this 12 week programme. So if you need to stop for a little while for whatever reason, you can come back to it
The Proof
verified-athlete-avatar Helen Gagen

Gym goer & Clinic Legend

Verified Athlete

"I had suffered from Plantar Fasciitis for over a year which was extremely painful and stopped me doing day to day activities, I tried all the usual remedies but nothing worked. I went to CJ Performance Healthcare for help and I am so glad I did. After 3 months I am pain free."

verified-athlete-avatar Barbara Tennant

Tried 4 other professionals for help

Verified Athlete

"Early on I discovered I was making significant progress and I’m pleased to say that I’ve gone from strength to strength! My doubts are history as is my PF. It’s so much more manageable now and is just an occasional nuisance. The difference is I have the tools to manage this, now and in the future."

verified-athlete-avatar Nakisa Mavaei

Badass runner

Verified Athlete

"CJ Performance Healthcare has been amazing. I’ve recovered fully from a running issue I’ve had for years and the fittest I’ve ever been."

Plantar Fasciopathy