Thirty جلسةs.
Twelve minutes each.
Feet that carry you.
Five phases, 180 different movements, no repeats — from ankle pumps on a painful heel to single-leg hop testing. Built for plantar heel pain, Achilles tendinopathy, ankle sprains and instability, a stiff ankle and a fallen arch. At home, barefoot, with a wall, a step, a towel, a ball and a loaded backpack.
Before you start
See a doctor first — do not start — if you cannot take four steps on the foot after an injury or it is tender on the bone; with a sudden pop, a gap above the heel and no push-off; a hot, red or swollen foot with fever; calf pain with swelling and redness; numbness or a wound that is not healing; or one-spot bone pain that is worse at night.
The pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
Heel pain: judge progress by the first steps of the morning, not by how the جلسة felt. That number should shrink week by week.
Achilles: pain a few centimetres above the heel takes full heel drops. Pain on the heel bone itself does not — stay on flat ground, as every المرحلة 3 sheet says.
Progression: every movement has an easier and a harder version. Two clean جلسةs on a level earn the next.
Kit: a wall, a chair, a step, a towel, a ball and a loaded backpack. Barefoot on a non-slip floor unless the foot is very painful.