Plantar Heel Foundation
Adults with plantar heel pain, especially painful first steps in the morning or a flare.
How often
At your own pace
What's inside
6 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair; small towel on floor, Chair; soft ball or frozen water bottle (wrapped), Seated, Seated or standing supported, Supportive shoes; flat path, Wall
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Seated plantar massage (ball/roll) Numbness/worsening → stop. | 1 x 60s hold |
| Main | First-steps calf stretch (gentle) Sharp heel pain → stop. | 2 x 20s hold each side |
| Main | Toe yoga (spread & lift) Cramping → shorter sets. | 2 x 8-10 reps |
| Main | Towel scrunch (seated) Cramp → rest; sharp heel pain → stop. | 2 x 8-10 reps |
| Main | Ankle circles & pumps Calf DVT signs → urgent care, not this drill. | 1 x 10 reps each side |
| Main | Walk dosing intervals Ulcer/infection signs → stop. | 1 x 300s hold |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- Sudden 'pop' in the heel/arch with inability to push off (possible tear)
- Hot, red, swollen foot with fever
- Numbness, burning into multiple toes with back symptoms (seek assessment)
- Open wound, ulcer, or infection signs on the foot
- Rapidly worsening night pain unrelated to first steps
Get it in LimBear
A one-time purchase in the LimBear app for Pro members. Buy it once, install it, then make it yours. The optional coach can run every set, hold and rest timer, and you can switch it off anytime.
Get LimBear