Plantar Heel Loading
Adults with plantar heel pain who are past the morning-flare stage and ready to load the foot.
How often
At your own pace
What's inside
7 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Chair, Counter, Light band, Seated, Seated→standing, Supportive shoes; flat path
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Ankle circles & pumps Calf DVT signs → urgent care, not this drill. | 1 x 10 reps each side |
| Main | Isometric toe press (seated) Sharp pain → regress. | 1 x 6-8 reps |
| Main | Short-foot drill Cramp → ease. | 2 x 8 reps each side |
| Main | Heel raises (bilateral, supported) Pop/inability to push off → stop, seek care. | 2 x 8-12 reps |
| Main | Seated band eversion/inversion (light) Sharp pain → stop. | 2 x 10 reps |
| Main | Great-toe extension stretch (gentle) Joint pain in toe → skip. | 2 x 20s hold each side |
| Main | Walk dosing intervals Ulcer/infection signs → stop. | 1 x 1 reps |
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