4-Minute Pre-First-Step Routine
Done in bed or seated on the edge of the bed, BEFORE you put weight on your feet. Targets the worst pain spike of the day.
Best for: Anyone whose pain is at its worst when you first stand up. The most under-treated time of day for plantar fasciitis.
What you'll do
- 01Big Toe Extension Stretch30s each side
Wakes the windlass mechanism while still seated
- 02Seated Towel Calf Stretch45s each side
Pre-loads the calf before weight bearing
- 03Frozen Water Bottle Roll60s each side
Use a frozen bottle kept by the bed, mobilises the fascia tissue
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.