Plantar fasciitis, Achilles tendinopathy, chronic ankle sprains — foot and ankle injuries are some of the most stubborn in sport. We fix the cause, not just the symptoms, so they don't keep coming back.
Most ankle sprains are treated with RICE — rest, ice, compression, elevation — and then a return to sport as soon as the swelling goes down. What gets left behind is the chronic instability, proprioceptive deficits, and peroneal weakness that make the next sprain almost inevitable.
Plantar fasciitis and Achilles tendinopathy are different problems with a similar story: they respond to the right loading protocol and address the root cause — calf weakness, ankle stiffness, gait mechanics — rather than just offloading the pain. We use eccentric loading and BFR training to accelerate tendon remodeling in ways that traditional rest-based treatment simply can't.
Whether you're a runner dealing with plantar fasciitis flare-ups before every race, or an athlete who rolls the same ankle every season, we build you back — all the way back — with the strength and mechanics to stay there.
Calf strength, ankle mobility, and proprioception are the three pillars of foot and ankle rehab. These exercises target all three — start here while you wait for your full program.
2–3 min per foot. Go slowly, pause on tender spots, especially the heel and arch. Do barefoot before your first steps in the morning.
Restricted dorsiflexion is one of the top contributors to plantar fasciitis and Achilles issues. 2×10 per side with a band distraction.
Both variations matter — straight leg hits the gastroc, bent knee hits the soleus (more important for Achilles). 2 min per position per side.
Often overlooked — intrinsic foot muscle control is essential for plantar fasciitis recovery and long-term foot health. 2×10 reps.
The gold standard for Achilles tendinopathy. Go up on two, lower on one — 3×15 per leg. Painful at first, that's expected and therapeutic.
Rebuilds proprioception after sprains. Start on flat ground, progress to foam pad, then add eyes closed or perturbation. 3×30 sec per side.
Strengthens the peroneals — the primary ankle sprain prevention muscles. Often undertrained. 3×15 with a light band, slow and controlled.
"Steve has helped me achieve a level of fitness that has greatly improved my surfing. Stronger and more agile on my feet than I've ever been — even before the ankle injury that brought me in."
"I had plantar fasciitis for almost two years. Tried orthotics, night splints, cortisone — nothing worked. Dan's approach was completely different. Within 8 weeks I was running pain-free for the first time since 2022."
"Sprained my ankle badly at a basketball tournament. Came back stronger than before — with an actual strength program for my ankles, not just tape and hope. Haven't rolled it since."
Book an evaluation with a Doctor of Physical Therapy. We'll pinpoint what's actually going on and build a plan to fix it.