Heel pain (plantar fasciitis)
A free safety check and a guided exercise plan for pain under the heel that has come on without an injury.
Pain under the heel, often worst with the first steps in the morning or after sitting, often settles with the right exercise, done regularly. This program checks first that exercise is safe for you, then guides you step by step and adjusts to how your foot responds. It is a guided plan, not a diagnosis.
How it works
A safety check first
A short assessment looks for warning signs that need a doctor before you exercise.
Exercises one at a time
Simple guided moves. After every set you report pain and effort, and the plan adapts.
Stop and contact your clinician
When your answers suggest it is time to rest or to get help, the program says so clearly.
Who it is for
Adults with ongoing pain under the heel, without a recent injury, a foot operation or numbness in the foot, who want a structured plan to follow at home, alongside the care of their own clinician.
Exercises in this program
Instructions and a line drawing for each exercise. Your program decides the amount.
Start this program for free
Create a free account and begin with your assessment. We will remember that you chose this program.