10K Race Training: Week 5
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The gold standards of physical therapy, evolved to take you beyond temporary relief.
A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.
Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to find out.
Athletes rely on the Alleviate tools to train, recover, and perform.
Learn from our PT about your chronic pain condition and treatment.
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We're here for you, every step of the way.
Find the right Alleviate tools for your foot pain here.
Pain on the inside of your ankle may indicate PTTD (Posterior Tibial Tendonitis). Find the right solution in just 3 minutes.
Pain in your arch or heel may be Plantar Fasciitis. Answer just 3 questions to find the right solution.
Pain on the outside of your elbow may be Tennis Elbow (Lateral Epicondylitis). Find the right tools with our quiz.
Pain inside of your kneecap may be Runner's Knee (Patellofemoral Pain Syndrome). Find your solution with the quiz.
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Venous Return
Soft Tissue Mobilization
Pain Relief
The gold standards of physical therapy, evolved to take you beyond temporary relief.
A repetitive stress injury that causes pain in the arch and heel, Plantar Fasciitis can be effectively treated at home.
Is your pain due to Tennis Elbow? Maudsley's Test is a simple way to find out.
Athletes rely on the Alleviate tools to train, recover, and perform.
Learn from our PT about your chronic pain condition and treatment.
Free shipping on all orders over $125 & 30-day returns.
Track your order here.
All your questions, answered.
We're here for you, every step of the way.
Find the right Alleviate tools for your foot pain here.
Pain on the inside of your ankle may indicate PTTD (Posterior Tibial Tendonitis). Find the right solution in just 3 minutes.
Pain in your arch or heel may be Plantar Fasciitis. Answer just 3 questions to find the right solution.
Pain on the outside of your elbow may be Tennis Elbow (Lateral Epicondylitis). Find the right tools with our quiz.
Pain inside of your kneecap may be Runner's Knee (Patellofemoral Pain Syndrome). Find your solution with the quiz.
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Luke Ferdinands
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You’re more than halfway through, and your dedication is truly inspiring.
Here’s what you can expect in Week 5:
Each day we will give you task(s) to complete. On days where "Strength" is listed, you will perform the exercise program below.
Remember to massage every day using your Arch Massager and plan ahead so you are set up for success.
Remember, it’s important to listen to your body. If you need extra rest or modifications, don’t hesitate to adjust the plan to suit your needs. Our goal is to build your endurance and strength gradually, setting you up for success in the weeks to come.
Perform each of these exercises on both sides on Strength days.
Keep track of your progress in your journal. To learn how to perform each exercise, Follow along below!
Luke Ferdinands, Physical Therapist & Co-Founder
A New Zealand-trained physical therapist with over 20 years of experience, Luke developed the Alleviate Method to bring the gold standard of physical therapy care to everyone's home. Luke leads the development of physical tools and digital physical therapy content, focusing on driving clinical outcomes for people with chronic musculoskeletal pain conditions like Tennis Elbow, Plantar Fasciitis, Runner's Knee, and more.
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