10-Minute Maintenance Routine
Once your pain has substantially resolved, this is the routine to prevent recurrence. Daily, ideally morning.
Best for: Pain has resolved or is at less than 2/10. Daily routine to stay that way.
What you'll do
- 01Big Toe Extension Stretch30s each side
Fascia mobility
- 02Wall Calf Stretch (Straight Knee)45s each side
Gastrocnemius length
- 03Wall Calf Stretch (Bent Knee)45s each side
Soleus length
- 04Frozen Water Bottle Roll60s each side
Maintain tissue mobility
- 05Towel Scrunch20s each side
Intrinsic foot strength, × 3 sets
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. You can pause, skip, or restart at any time. The voice can be muted from the top right of the timer.
If a stretch makes your pain sharply worse during or immediately after, stop. Some discomfort during a stretch is fine (up to 4-5/10), but sharp tearing or numbness is not. The eccentric heel drops in particular are allowed to produce some discomfort during the exercise (up to 5/10, per Rathleff's protocol), but pain should settle back to baseline within 24 hours.