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Phase 3

The exercises in phase 3 will help you get back to normal bodily function by training your arch tendon strength and mobility.


During this phase, it is important that you take advantage of your newly trained mobility and stability to perform the strength training correctly. Strength training aims to get you ready for the everyday strain on your arch tendon and directional changes in body movement. This requires exercises with a relatively heavy load on your arch tendon. Of course, these exercises are adapted to your personal level of strength and mobility. Some degree of pain or soreness in your foot after exercising is normal, but the pain must not increase from day to day and there shouldn't be any increase in swelling.


You may continue any activities that do not provoke or worsen the pain in your arch tendon. You may also perform activities that cause light pain, but the pain in your arch tendon must return to the level of pain you were experiencing before performing the activity within 24 hours. Any activities in your work or spare time that greatly aggravate your arch tendon should be avoided.


Running and jumping.

Tips to Stay Active

An active working day helps to prevent and reduce any muscle/joint pain. In phase 3 you will usually be able to gradually return to a normal or almost normal activity level.

You will be able to

You will usually be able to return to normal or close to normal activity levels.