First Steps - Plantar Fasciitis

Wake up without that first-step heel pain.

First Steps is a physical-therapist-designed home routine for plantar fasciitis — the stabbing heel pain that greets you every morning. No guesswork, no 47-tab Google spiral. Just a clear, illustrated plan you can start today.

WHAT'S INCLUDED (11-page PDF):

• 6 targeted exercises with step-by-step instructions and custom illustrations

• Plantar Fascia Stretch, Calf Stretch (knee straight + knee bent), High-Load Heel Raise, Arch Lift, and Towel Scrunch

• Dosing for every exercise (sets, reps, frequency)

• "What you should feel" vs. "stop if" guidance for each movement

• Weekly progression plan

• Pain tracker to monitor your progress

• Red flags — when to see a clinician instead

• Full medical disclaimer

WHO IT'S FOR:

Anyone with morning heel pain, arch soreness after standing, or a plantar fasciitis diagnosis who wants a structured home program.

WHAT YOU NEED: A towel, a step or curb, and about 10 minutes a day. No gym required.

FORMAT: Instant-download PDF (US Letter, 11 pages). Print it or follow along on your phone/tablet.

⚠️ This is an educational home exercise program, not medical advice. See the included disclaimer and consult your provider before starting.

Designed by a licensed Doctor of Physical Therapy.

For personal use only.