Simply rolling your foot on a tennis ball, frozen water bottle or massage ball will help reduce tension and increase blood flow through the commonly sore structures of the feet.

This staple stretch helps reduce tension and improves flexibility through the upper calf - the gastrocnemius. This helps with both short and long term injury prevention

This staple stretch helps reduce tension and improves flexibility through the lower calf - the soleus. This helps with both short and long term injury prevention

By elevating your toes when you do your strengthening exercises, you engage the plantar fascia even more! Introduce this gradually, as it can be quite challenging.

Here is the beginning of your journey to long lasting relief! This exercise will gradually increase in intensity through the recommended 12 week program. Progress at your own pace, only follow this guide as comfort allows. This exercise targets primarily the upper calf (gastrocnemius).

Here is the beginning of your journey to long lasting relief! This exercise will gradually increase in intensity through the recommended 12 week program. Progress at your own pace, only follow this guide as comfort allows. This exercise targets primarily the lower calf (soleus).

Continue your progression through these exercises by gradually increasing the difficulty. As always, progress at a pace that feels comfortable to you.

Continue your progression through these exercises by gradually increasing the difficulty. As always, progress at a pace that feels comfortable to you.

This is the money maker - the biggest jump in strength and resilience comes in this 4 weeks. As always, progress at a pace that feels comfortable to you.

This is the money maker - the biggest jump in strength and resilience comes in this 4 weeks. As always, progress at a pace that feels comfortable to you.

You’re 2 months in, so we continue to increase the difficulty. This will aid in ‘reorganisation’ of the tissue in your feet and achilles - which will aid in recovery and prevention of future injury.

You’re 2 months in, so we continue to increase the difficulty. This will aid in ‘reorganisation’ of the tissue in your feet and achilles - which will aid in recovery and prevention of future injury.

The home stretch! If comfort allows, let’s really challenge your body by adding some weight. You have done a great job to get this far, this will bring you great long term results. Add a small amount of weight to start, and add more depending on your comfort.

The home stretch! If comfort allows, let’s really challenge your body by adding some weight. You have done a great job to get this far, this will bring you great long term results. Add a small amount of weight to start, and add more depending on your comfort.