For any athlete, being sidelined by an injury is more than just a physical setback, it is a mental battle. When your passion, identity, and routine are built around movement, the sharp, persistent pain of plantar fasciitis can feel like a devastating blow. The fear of losing fitness, falling behind, and the simple frustration of not being able to do what you love can be overwhelming. Many athletes feel a loss of identity, as one kickboxer shared, “It feels like such a curse, my world was exercising barefoot. I still do it, but I’m in excruciating pain the whole time.”

But here is the good news, a diagnosis of plantar heel pain does not have to mean a full stop. With the right approach, you can continue to stay active, modify your training, and safely navigate your recovery without making the injury worse. This guide will provide you with the strategies to manage your symptoms, understand your body’s signals, and get back to performing at your best.

The “Relative Rest” Mindset: Why Complete Rest Is Not the Answer

For years, the standard advice for injuries was complete rest. However, modern sports medicine has shown that this approach can be counterproductive for conditions like plantar heel pain. Complete rest can lead to stiffness, muscle weakness, and a decrease in the tissue’s ability to tolerate load, ultimately prolonging recovery. A 2023 study in the Runner’s World journal highlighted that “dynamic rest,” which involves a break from the aggravating activity rather than a complete cessation of movement, is a more effective approach [1].

“The goal is to find a balance between offloading the irritated tissue and maintaining your fitness. We call this ‘relative rest.’ It’s about modifying your activity, not eliminating it. This could mean reducing your running mileage, switching to lower-impact cross-training, or adjusting the intensity of your workouts.” – Anthony Adesanmi, Chartered Physiotherapist.

Understanding what treatments actually work for plantar fasciitis is crucial for athletes who want to stay active. Our comprehensive guide What Actually Works for Plantar Fasciitis reviews evidence-based treatments that support continued activity rather than complete rest, helping you make informed decisions about your training modifications.

Your Pain Playbook: The Traffic Light System

One of the biggest challenges for athletes is knowing how much is too much. The fear of causing more damage can lead to inactivity, while the desire to push through can lead to setbacks. A pain monitoring system, like the traffic light guide, can provide a clear framework for making smart decisions during your training.

• Green Light (0-3/10 Pain): This is a safe zone. You can continue with your activity, but remain mindful of your body’s signals.
• Yellow Light (4-6/10 Pain): Proceed with caution. This level of pain is acceptable during a workout, but it should not increase during the session, and it should settle within 24 hours. If it lingers or worsens, you need to back off.
• Red Light (7-10/10 Pain): Stop. This is a sign that you are overloading the tissue. You need to end the activity and allow for more recovery time.

This system empowers you to take control of your recovery, allowing you to stay active while respecting your body’s limits. A 2024 article from Verywell Health reinforces this approach, suggesting that decreasing running intensity and avoiding uneven surfaces are key modifications for athletes with plantar fasciitis [2].

For a detailed framework on when it’s safe to push through discomfort and when you should stop, download our guide When to Push Through Plantar Fasciitis Pain and When to Back Off. This resource provides specific guidance on pain levels, activity modification, and how to use pain as a guide rather than a barrier to your training.

We also have a video to help you understand – What is good pain and what is bad pain? Watch it here.

A Runner’s Return: A Case Study

Mark, a competitive marathon runner, was devastated when he was diagnosed with plantar fasciitis six months before a major race. His initial instinct was to stop running altogether, but his physiotherapist introduced him to the concept of relative rest and the traffic light system. Mark reduced his running volume by 50% and incorporated cross-training activities like swimming and cycling to maintain his cardiovascular fitness. He used the traffic light system to guide his runs, ensuring his pain never went into the red zone.

He also began a targeted strengthening program for his feet and calves. Slowly and strategically, he was able to increase his running volume, and he successfully completed his marathon with a new personal best. Mark’s journey shows that with a smart and patient approach, you can continue to pursue your athletic goals while recovering from plantar heel pain.

Watch our video on foot pain in runners and the things you can do to recover from your injury.

Key Exercises for Active Recovery

Strengthening the muscles in your feet and lower legs is crucial for long-term recovery and preventing recurrence. Here is a simple yet effective exercise to incorporate into your routine.

Seated Heel Raises

Difficulty: Beginner
Time Required: 2 minutes
Equipment: A chair and a towel

Why it works: This exercise strengthens the intrinsic muscles of the foot, which helps to support the arch and reduce the load on the plantar fascia.

How to perform:

1. Sit in a chair with your feet flat on the floor.

2. Place a rolled-up towel under your toes, so that your toes are extended upwards.

3. Slowly raise your heels off the floor, keeping the balls of your feet on the ground.

4. Hold for 3-5 seconds, then slowly lower your heels back down.

5. Aim for 3 sets of 10-15 repetitions.

Common mistake to avoid: Do not let your ankles roll outwards. Keep the movement controlled and focused on lifting the heels.

Progression: As you get stronger, you can perform this exercise standing up, and eventually progress to single-leg heel raises.

For a complete daily routine that takes just five minutes and can easily fit into your training schedule, try our 5-Minute Daily Routine for Plantar Fasciitis. This structured routine combines stretching, mobility work, and strengthening exercises specifically designed for busy athletes.

Frequently Asked Questions

1. Can I still run with plantar fasciitis?

In many cases, yes. By modifying your training, using a pain monitoring system, and incorporating strengthening exercises, you can often continue to run in a limited capacity.

2. What are the best cross-training activities for athletes with plantar fasciitis?

Low-impact activities like swimming, cycling, and using the elliptical trainer are excellent options for maintaining cardiovascular fitness without overloading your feet.

3. How long will it take to get back to my full training schedule?

Recovery is individual and depends on the severity of your condition and your commitment to your rehabilitation program. It is a gradual process, but with consistency, you will get there.

4. Should I wear orthotics in my running shoes?

Orthotics can be helpful for some athletes by providing additional support and cushioning. A professional can assess your foot mechanics and determine if orthotics are right for you.

5. What is the single most important thing I can do to prevent plantar fasciitis from coming back?

Consistent strength training for your feet and calves is the key to building resilience and preventing recurrence. Do not stop your exercises just because the pain is gone. Understanding why plantar fasciitis returns is crucial for long-term success. Our guide Plantar Fasciitis – Why It Keeps Coming Back and How to Stop the Cycle explains the common reasons for recurrence and provides strategies to break the cycle permanently.

References

[1] Ask the physio: plantar fasciitis (2023). Available at: https://www.runnersworld.com/uk/health/injury/a771593/ask-the-physio-plantar-fasciitis/ (Accessed: 18 September 2025).

[2] Running With Plantar Fasciitis (2024). Available at: https://www.verywellhealth.com/running-with-plantar-fasciitis-5224398 (Accessed: 18 September 2025).

The post The Athlete’s Dilemma: Staying Active with Plantar Fasciitis Without Making It Worse appeared first on Octopus Clinic.

Do you, a colleague, or a loved one have an unresolved injury or persistent pain that is having an effect on your/their ability to do the things you/they love? Has it been going on for a while despite seeing various physios, osteopaths, chiropractors, and doctors? At Octopus Clinic we have a specialist team dedicated to treating people with injuries and pain that have not responded to treatment elsewhere. We know that feeling like no one understands what is going on can be frustrating and lead to a decline in hope for recovery. We also know that we can restore hope from the very first consultation and that people go on to regain the aspects of their life and identity that have been restricted or, in some cases, completely put on hold.

You can read many case studies in the words of these people in some of our 300+ google reviews or read some of them on our: Restoring Hope Testimonials page.

We are launching our Unresolved Pain Clinic on 21st November 2022 so that you, your colleagues, or loved ones can start 2023 with hope restored. We will be running free taster sessions, virtual events, blogs on the science of recovery, opportunities to meet the team, and self-help videos from 21st November 2022. We will be sharing the timetable of events at the end of this week so please keep an eye out on social media or subscribe to our monthly newsletter.

In the meantime, if you have any questions and would like to speak to one of our unresolved injury specialists please get in touch with Lead Physiotherapist Lucy Macdonald info@octopusclinic.com.

Alternatively, you can email info@octopusclinic.com to book or book online.

We look forward to seeing you soon.

The Octopus Clinic Team

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What should I be doing to recover from my marathon?

In this video, physiotherapist Lucy Macdonald explains what you can do to recover from your marathon. She discusses blister management, foam rolling, nutrition and the best stretches you can do.

She also refers to this video which goes into recovery in more detail: https://youtu.be/r6fudRw-RHw

Join our online community for all the latest advice and exercises

Come and join us on our growing Facebook community for all the latest videos and news on how to stay healthy over the next few months. Just find the page ‘Octopus Clinic’ and click on the like button. 

Get in contact

You can contact Lucy directly on info@octopusclinic.com, via this website (where you can also find lots of free running exercise videos) and on Twitter, Facebook and Instagram. 

You can book an appointment online here, email info@octopusclinic.com or call 020 7583 8288.

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Many people are unsure of the difference between physiotherapy and osteopathy and quite rightly so, because all the best physios and all the best osteopaths will treat your neck pain with a combination of hands-on techniques and the best stretches and exercises to relieve your neck pain.

As a physio, you may think I could be biased towards physiotherapy, but I have had the pleasure of working with the best osteopaths here at Octopus Clinic and I can assure you that I would not hesitate to recommend my friends and family to them. I will try and unpack why I think they are the best osteopaths in London.

1. They have calm confidence and when they describe what the problem is and what they are going to do to solve the problem it makes total sense
2. When they put their hands on they hit the right balance of being firm but not at all painful which immediately puts you at ease. They are often described as having ‘magic hands.’
3. They give advice and self-management techniques so that you can maintain the improvements at home
4. They give clear guidance on when things should be fully recovered
5. They teach exercises to gain strength to reduce the risk of the problem recurring

If you would like to read osteopath David Canevero’s bio you can click here.

If you want to find out more about what makes a good physiotherapist you can click here.

I would love to hear your opinion on what makes the best osteopath, physiotherapist, chiropractor or sports therapist in the comments below.

If you or a loved one has a painful or injured neck, you can book online now, email info@octopusclinic.com or call 02075838288.

See you soon 🙂

The Octopus Clinic Team

Book: Online bookings

Email info@octopusclinic.com

Call 02075838288.

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As a Physiotherapist specialising in enabling recovery in people who have had pain for a long time (AKA ’chronic’ or ‘persistent’ pain) I know that time spent in pain can feel like a terrible loss to the individual who is unable to live their life to the full. Relationships are affected, the ability to work can be impeded, and the ability to exercise, carry out hobbies or sports is restricted. Its a harsh but potentially motivating truth, that although we cannot get time back, we can decide to do everything within our control to address the pain that is swallowing our precious time so that we can live the life the life we want.

Teaching you the many components of what that ’everything’ involves is what my job entails and can be summarised by ‘multiple techniques for retraining the body and the brain.’ Luckily for me theres lots of research showing what techniques work best and I translate these things to make them effective for achieving your goals ranging from building tendon resilience with loading exercises or working on your understanding of the difference between ’good pain’ and ’bad pain.’

An example of this is a someone who has recently messaged me say she is happily trekking her way around Europe with a backpack. When I first met her she was unable to go for a 10 minute walk without being in agony and certainly could not lift anything off the floor never mind carry a backpack up and down mountains. Her journey from living a life defined by pain to living the pain free life she wanted was not an easy one. There were flareups and there were doubts (her not me!) but she persevered with the advice and guidance that I gave her and she got where she wanted to be.

I have countless examples like this which, as you can imagine, is why I love my job so much.

If you would like to learn more about recovering from pain then please do drop me an email. Many people I see have seen many other medical and health professionals before me so I know a quick chat can go a long way to reassuring you its worth giving your pain recovery another chance.

I look forward to hearing from you.

Lucy Macdonald

Physiotherapist

info@octopusclinic.com

02075838288

The post Physio can help you to stop wasting time in pain and get your life back on track. appeared first on Octopus Clinic.

Osteopaths click your joints and physiotherapists give exercises and sports massage… right?!

Whilst this may be true of some osteopaths and physiotherapists we are proud to say this is not the case of the physios and osteopaths at Octopus Clinic Blackfriars! That’s because each individual osteopath or physiotherapist incorporates whatever joint manipulations, exercise and massage techniques necessary (combined with acupuncture, taping and many other techniques) to provide the most effective treatments for your back pain, knee pain, shoulder pain, post-op rehab or sports injury.

Take our fabulous osteopath David Canevaro, he’s not only brilliant at all the classic osteopathy techniques but he’s also trained in Pilates, chiropractics, sports massage and more! That’s probably why he’s so popular with his clients.

Or you’ve got our highly experienced physiotherapist Ian Repton who has worked with the South African Cricket Team and therefore knows the importance of getting people back to full performance quickly and efficiently with accurate diagnostics and targeted hands on techniques supported by stretches and exercises.

Every member of our team has a specialism, Marni Cochrane with her women’s health and sports specialism, Lucy Macdonald with her chronic pain specialism, Anthony Adesamni with his running specialism and Claudia Cocci Grifoni with her online health and exercise coaching. We are proud to come from our different backgrounds of physiotherapy and osteopathy but far prouder of our consistently excellent reviews, of both our physiotherapists and osteopaths.

If you’d like to discuss who would be the best person to treat your pain or injury please call us now on 02075838288 or out of hours 07769653715.

We look forward to meeting you.

Best wishes,

The Octopus Clinic Team

The post Osteopath or Physiotherapist? appeared first on Octopus Clinic.

Ian Repton has over twenty years of experience treating shoulders including when he was the physiotherapist for the South African cricket team, so it is fair to say that he really knows his stuff. Here is a recent review from a happy customer:

‘…Ian has been magnificent… He really knows what he’s doing and exactly where the pain is and used the correct pressure during our physio sessions. (Before seeing him) I wasn’t even able to lift above my shoulder for months without the pain stopping me but finally, I can lift halfway without screaming in pain and this is just after 3 sessions … thanks a lot Ian, I look forward to the end of our therapy and am confident you will heal me…’

Email info@octopusclinic.com to book in with him now or call 02075838288

And if you would like some DIY tips in the meantime, check out the video below:
https://www.youtube.com/watch?v=M2fYAX5cLX0

We look forward to seeing you soon.

The Octopus Clinic Team

info@octopusclinic.com

02075838288

The post Suffering from shoulder pain? Ian Repton is your man. appeared first on Octopus Clinic.

As a running physio the most common question I get asked by runners is what are the best stretches to to do prevent injury and reduce post-training pain and stiffness.

Running can hurt!

This is because most runners have stiffness, tightness, and pain in their muscles and joints and are therefore seeking ways to alleviate these symptoms. You would naturally think that stretching these structures might do the job.

Doesn’t stretching help?

Whilst stretches might provide some short-term relief, there is no indication that stretching actually prevents injury or even improves recovery. In fact, if you stretch too much then you may actually be causing yourself harm. For example, we know that in the case of some tendinopathies (previously known as tendinitis) stretches will make them worse – for example with hamstring tendinopathies (literally a pain in the bum.)

It could also be argued that if you do passive stretches to the point of gaining range of motion without building muscle strength within this range of motion, the resulting increase in ‘instability’ might create more shearing force, and shearing force is not great for structures like cartilage.

I would argue that the value in stretching may lie in the fact that static stretches if done properly, are a gentle, slow, mindful form of movement which is beneficial for improving proprioception and interoception – the connections between the brain and body, which is beneficial at least in improving our general wellbeing.

What are the best ways of enabling recovery?

Having said that, in a world where so many of us are time-poor, I would recommend prioritizing the things that we know make the biggest difference to recovery and injury prevention – eating well and sleeping well. I have written plenty of articles about this but this video is a good starting point: https://www.octopusclinic.com/video-what-can-you-do-to-help-your-body-recover/

How else can I prevent injury and pain?

Last but by no means least, the best way of preventing injury is not down to what you do after running, it is all about your running program:

1. Building in small increments
2. Strength and conditioning twice a week for 20-30 mins
3. Optimizing your alignment and technique

Here is a video on the best exercises for runners which includes strength and conditioning, alignment and techinque exercises, and stretches. Let me know if you find it useful and what other videos you would like us to make.

Get in touch

Please get in touch with us if you would like an appointment to diagnose and treat your injury either virtually or face to face: info@octopusclinic.com or call 02075838288.

Happy Running!

Lucy Macdonald

Chartered Physiotherapist

The post Runners: Is stretching a waste of time?! What can you do instead to prevent injury/pain/stiffness? appeared first on Octopus Clinic.

With the current times a lot of us must spend most of the time at home. Unfortunately, just few people have access to perfect office equipment and a home gym but in order to reduce the impact of this change in habit I have some suggestions to help getting rid of discomfort and maintaining a healthy and fit life.

It’s recommendation of the National Institute fir Clinical Excellence (2016) that strength, stretch and cardio exercises help treat different sort of musculoskeletal issues, especially back pain, which affects lots of people with a desk-based job or a sedentary life.
Pilates is the form of exercise that does all these things with no need of equipment needed.

Pilates can be used as a great workout for everyone and can be used as a rehab tool too. The APPI method uses five key areas of the body to optimise correct alignment and posture and to produce efficient movement for everyday activities: Centering (keeping the back in neutral position, engaging abdomen); Ribcage placement; Shoulder blade placement; Head and neck placement; Breathing.

Breath Exercise

Focus on the breathing cycle is essential in Pilates and is one of the most difficult principles for beginners as it’s coordinated with exercises so that exhalation occurs with movements that require greatest effort.

Lie down on the floor with knees bent and feet flat on the floor. Place one hand on your thorax and one on your abdomen, first take a note of where you are breathing from. Now start to focus on your thorax, bring the air in to your lungs and don’t let the air go down to the abdomen, feeling the hand at the top rising and dropping down, you can repeat for 6 slow breaths. Then do the same but bringing the air into your abdomen feeling the hand on your belling moving up and down while breathing while your chest stays still, perform 6 slow breaths. The last stage is to place your hands around your ribcage and feel the air going on the sides of your chest feeling the ribs going against the hands. Repeat 6 times again.

Strengthening Exercises

Here are 4 exercises that I recommend performing if you want to feel strong and improve your posture. Try 2-3 sets of 8 repetitions. Remember, you are in control so can stop if anything is painful.
You can watch all the exercises at this link on our instagram page:

Shoulder bridge: Great for dynamic stability, lower back mobility and strength, front hip mobility, gluts, and hamstrings strength. It’s indicated for SIJ instability, Pubic symphysis issues, reduced lumbar and thoracic mobility, weak gluts.
You can watch the exercise here: https://vimeo.com/669372018

Scissors level 2: Great for coordination, hips stability, deep core strengthening. It’s indicated for weakness in proximal portion of the anterior oblique sling, and for walkers and runners with low back pain.
You can watch the exercise here: https://vimeo.com/669452450

Leg pull level 2: Great for controlled strength and stability, deep core strengthening and shoulder strengthening and stability. It’s indicated for scapula-thoracic training and lumbo-pelvic training.
You can watch this exercise here: https://vimeo.com/669488167

Breaststroke: Great to improve upper body strength and back strength and mobility. It’s indicated for osteoporosis, cervico-genic headaches, and cervical instability.
You can watch this exercise here: https://vimeo.com/669517271

Get in touch

You can contact Alexa directly on alexa@www.octopusclinic.com via this website.

You can book an appointment online here, email info@octopusclinic.com or call 020 7583 8288.

Alexa Jovanovic

Senior Physiotherapist

The post PILATES TO KEEP YOU HEALTHY appeared first on Octopus Clinic.

Even though Christmas has passed, low temperatures make us realize that winter is coming, and if you think that your joints and muscles tend to be stiffer and vulnerable in cold weather, you are right!
Winter’s temperatures may impact the way your joints and muscles react.

How cold impact our abilities

The cold weather impairs your body’s functions by requiring more energy to maintain a normal body temperature. When it’s cold, your body does whatever it takes to make sure your internal temperature is consistent, such as limiting blood flow to the limb muscles, making them colder.

This makes muscles and joints less efficient, slower in reaction, and more prone to injury when cold, especially during fast-paced activities like sports. Cold weather may also tense up or tighten already injured muscles or joints.

How to avoid injuries in wintertime

Going through an accurate warmup routine before exercising in cold temperatures is one of the most secure ways to protect your muscles and joints from injury. Keep your muscles safe doing some gentle cardio and dynamic stretches before moving into more intense physical activity.
You can have a look at some dynamic stretches here: http://www.octopusclinic.com/exercises-videos/videos/#13-dynamic-stretching

These are 3 of the most at-risk muscle groups in cold conditions.

Knees:  Anterior cruciate ligament tears are among the most common skiing injuries also because the knee ligaments are already susceptible to injury in the cold.
You can read about how to prevent skiing injuries here: http://www.octopusclinic.com/prevent-ski-and-snowboarding-injuries-html/

Shoulders:  Injuries like a rotator cuff tear are far more likely to happen when it’s too cold. Click on this link to watch one of the many exercises you can use to warm up your shoulders and upper body: http://www.octopusclinic.com/videos/64-dynamic-arms/

Hips: Excessive tightness or stiffness from the cold can lead to a major hip injury such as a labral tear. Hips are complex joints but very important as involved in one of your main activities, walking. If you want to know more about hip stiffness and pain on the side of the hip you can read our blog here: http://www.octopusclinic.com/exercises-for-a-stiff-hip-painful-hip/

Get in touch

You can contact Alexa directly at alexa@www.octopusclinic.com

You can book an appointment online here, email info@octopusclinic.com or call 020 7583 8288.

Alexa Jovanovic

Senior Physiotherapist

The post Find Out How to Avoid Winter Pain and Injuries appeared first on Octopus Clinic.