🌅 Morning Recovery – ThermaCore Brace & Dorsiflex Repititions

Morning Routine (Before Your First Steps):

1. Put on your heat brace whilst still in bed and allow it to warm up for a few minutes.

The therapeutic heat increases local blood flow, enhances tissue elasticity, and helps relax the plantar fascia and surrounding musculature, preparing your foot for movement.

2. Perform dorsiflexion exercises: with the brace still on, pull your foot up toward you for 3 sets of 10 repetitions.

This combination helps release the fascia, improve flexibility, and reduce first-step pain when you start walking.

☀️ Lunch Recovery – Knee To Wall Calf Stretching

Tight calf muscles can substantially increase stress on the heel and plantar fascia. This targeted stretch helps release tension in the muscles and fascia, improving flexibility and reducing strain.

How to perform:

1. Place your hands flat against a wall
   
2. Step one foot back
   
3. Bend the front leg while keeping the back leg straight
   
4. Keep the back heel on the ground
   
5. You should feel the stretch in the back leg's calf muscle
   

Hold for 20 seconds, repeat 3 times, then swap sides.

🌇 Evening Recovery – Fascia Precision Rolling With Trigger Point Release

Rolling helps desensitise the plantar fascia and improve tissue mobility. Using a small fascia roller, apply firm but comfortable pressure and roll slowly:

• 20 seconds on the forefoot
  
• 20 seconds through the arch
  
• 20 seconds on the heel
  
• 20 seconds over the entire sole of the foot
  

Repeat on both feet. If you encounter a particularly tight or tender spot (a trigger point), pause the roller over it and apply gentle, sustained pressure until the discomfort eases, helping the tissue release.

Most people will do this exercise whilst watching TV or eating dinner, how easy is that!

Total time: about 3 minutes.

🌕 Night Recovery – Calf Raise Strengthening

Strengthening the calf is one of the most effective long-term solutions for heel pain.

How to perform:

• Stand upright with a rolled towel placed under your toes
  
• Keep your weight evenly distributed through the balls of your feet
  
• Slowly lift your heels over 3 seconds
  
• Hold briefly at the top
  
• Slowly lower down over 3 seconds
  

3 sets of 10 repetitions and perform every other day.

NOTE* If you feel unsafe or too unsteady on a step, this exercise can be done on flat ground. Just make sure you're near a wall for balance.

Consistency matters more than intensity. These exercises are designed to reduce pain, improve tissue tolerance, and support long-term recovery.

If symptoms persist or worsen, consider additional support with a health professional.