MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab I
Trainer's Eye
Phase 2 · Foot and toes · Session I

High load
for the heel
that hurts.

The evidence-based drill for plantar heel pain: a slow heel raise with the toes propped, loading the fascia directly.

  • Isession
  • P2Foot
  • 12:00on the clock
  • — donecompleted

Heel pain responds to strength

High-load strength work for the plantar fascia produced faster improvement than stretching alone in a randomised trial.

The first-step test

Plantar heel pain is worst on the first steps of the morning and after sitting. That pattern is the diagnosis, and the progress marker.

Heel raises for the heel

Calf and plantar loading improve heel pain. Strength work reaches further than stretching does.

Three couplets · two rounds · twelve minutes · feet that carry you

A

Walk on toes

Toe walking + big toe raises
A1

Toe walking — barefoot

60 s · steps to beat

On the balls of the feet, heels high, chest tall; count the steps.

Easier hold a support  ·  Harder slower, higher

R1R2—
A2

Standing big-toe raises

15 reps · ×2

All toes down; lift only the big toes and lower slowly, feet flat.

Easier seated  ·  Harder hold three seconds

R1R2
B

Edge of the foot

Lateral walks + weighted curls
B1

Lateral foot walks

60 s · steps to beat

Walk on the outside edges of the feet — this is the peroneals working.

Easier shorter distance  ·  Harder slower

R1R2—
B2

Weighted towel curls

15 reps · ×2

Towel with a book on the far end; drag it in with the toes only.

Easier lighter  ·  Harder heavier

R1R2
C

High load

Balance + high-load heel raise
C1

Barefoot balance on a cushion

60 s · seconds held

Stand on a folded towel or cushion on one foot; count the seconds held cleanly.

Easier two feet  ·  Harder eyes closed

R1R2—
C2

High-load plantar heel raise

12 reps · ×2

Towel rolled under the toes on a step; three seconds up, two at the top, three down.

Easier on the floor, toes flat  ·  Harder heavier, on one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The arch is a muscle system, not a shape. It is built, not supported.
  2. Big toe first: press it down, lift it alone, and the whole foot organises behind it.
  3. Three points on the floor — big toe, little toe, heel. Keep all three loaded.
  4. Cramp in the sole means the muscles are working and are not used to it. Shake it out and carry on.

Tick it off

MovementRound 1Round 2Best
A1Toe walking — barefootsteps in 60 s —
A2Standing big-toe raises15 reps
B1Lateral foot walkssteps in 60 s —
B2Weighted towel curls15 reps
C1Barefoot balance on a cushionseconds held —
C2High-load plantar heel raise12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-I