WALL PLANKS: Building load tolerance in your plantar fascia

If you're experiencing early morning pain and/or stiffness underneath your heel which slowly warms up as you hobble yourself through your morning, then the chances are that you have plantar fasciitis.  Treatment is multi-faceted, including strategies to lessen the load you are putting through your foot, and increasing the load that your foot can tolerate.  This exercise helps build load tolerance.

Key points to consider - 

• If you find getting into the position where your big toe is on a stretch too painful, try it on a rolled up towel, but REMEMBER TO HAVE THE TOWEL ON A NON-SLIP SURFACE!!
• Try to build load tolerance by taking more and more weight through your sore leg
• Hold the plank for 45s and repeat x4 at least twice a day.  Particular times to do the exercise are prior to an activity that you know will flare things up (like impact exercise or long walks)