Many people find relief by wearing a Compression Brace and incorporating gentle exercises into their daily routine
🌅 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 and improve flexibility 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:
- Place your hands flat against a wall
- Step one foot back
- Bend the front leg while keeping the back leg straight
- Keep the back heel on the ground
- 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
There is strong evidence on strengthening the calf for heel and arch relief.
- 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 & perform every other day.
NOTE* Make sure you're near a wall for balance. Consistency matters more than intensity. You don’t have to match what’s shown in the video, just work within a range that feels comfortable and sustainable for you.
Heat & Dorsiflexing
Increase blood flow & loosen stiff tissue in the morning, first step relief
Arch & Fascia Rolling
Improve tissue mobility directly on the plantar fascia (arch tissue) and release stubborn trigger points
Calf Stretching
Reduces tension on the Achilles tendon and heel, which in turn decreases strain on the arch
Calf Strengthening
Builds the muscles that support your heel and arch, improving load tolerance
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