Plantar Fasciitis
CJ Performance Healthcare
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.
Healthcare Disclaimer in description
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
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
A
Walk
1 x 5000
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
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
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.
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 Fasciitis
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."
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."
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."
