Stop Guessing How to Manage Plantar Fasciitis

A step-by-step recovery system with clear exercises, progressions, and guidance you can actually follow.

See How The System Works

① Understand the condition
② Start the right exercises
③ Progress gradually
④ Build long-term habits

If This Sounds Familiar

Heel pain when you get out of bed
Stretching helps… but the pain keeps coming back
You’re not sure which exercises actually matter
Online advice feels scattered and confusingMost people don’t need more information.

They need a clear structure they can follow.

That’s what these cards provide

A Simple Recovery System.

- Clearly structured sections
30 doubled sided cards split into, Education, Myths, Exercises, Cheat sheets, Phase Based Plan and Prevention
- Photo + video demos (QR codes)
Scan and follow along. No guessing, no endless YouTube searches.
- Clinically reviewed
Reviewed by a specialist physiotherapist (DPT) for accuracy and safety.
- One card at a time
Clear daily structure without overwhelm.

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Building the first version of the deck
Putting the first version together

How this started

Created from a Real Recovery Process

My mom struggled with plantar fasciitis for years.

Some mornings she could barely take her first steps.

When I moved home from Australia, I helped her follow a rehabilitation plan designed by a physiotherapist.

I wrote everything down.

The exercises.
The progressions.
The habits that actually helped.

Eventually those notes turned into these flash cards.

Now they help guide others through the same process.

Denis and his mum
Me and my mum
Dr Moeen Ahmad reviewing the deck
Clinical review

Clinical review

Reviewed by a Specialist Physiotherapist

“For years, I have felt there was a need for simple, structured rehabilitation tools that patients could confidently follow at home.

This deck of flashcards delivers exactly that — a resource that is both evidence-based and genuinely useful in everyday recovery.

The exercises can be safely performed at home without direct supervision, as the instructions are accurate, easy to understand, and supported with clear guidance.

Importantly, the precautions and methods for progression are thoroughly outlined throughout the flashcards, supporting safe and practical self-management.”

Dr. Moeen Ahmad, PT
Consultant Orthopaedic Physiotherapist

The product

What It Actually Looks Like

A physical recovery tool designed to be easy to use, easy to revisit, and easy to keep visible at home.

Front of the plantar fasciitis flash card box
Plantar fasciitis flash cards laid out

What you get

Structure, Not Overwhelm

The goal isn’t more information. It’s a clear system that helps you understand what to focus on, what to do next, and how to keep moving forward.

  • Educational cards that explain the condition in plain English
  • Exercise cards with visuals and practical instructions
  • A phased structure to help you progress gradually
  • Cheat sheets and guidance to make recovery feel more manageable
Example of an educational flash card
Example of an exercise flash card
Example of a recovery progression flash card

FAQ

What’s Included in the Deck?

The deck includes structured recovery sections, exercise cards with photo and optional video demos, practical cheat sheets for different needs, and a clear step-by-step pathway you can follow at home without apps or equipment.

How many cards are in the deck?

The deck includes 30 double-sided flash cards.

Who are these flash cards for?

These cards are designed for people dealing with plantar fasciitis who want a clear, structured recovery plan they can follow at home — without relying on apps, endless videos, or repeated appointments.

They’re especially useful if you want something practical, simple, and easy to stick with.

Do I need any equipment or gym access?

No. Most exercises use bodyweight or simple household items. Where small equipment is helpful, clear alternatives are provided.

The focus is consistency, not complexity.

How are these different from free online advice?

Most online advice is fragmented or generic. These flash cards provide a complete, step-by-step pathway that’s been reviewed by a medical professional and designed for real-world use.

Is this just stretching?

No. While stretching is included, the programme focuses on strength, load tolerance, and long-term recovery, which is what reduces recurrence.

This is where most people go wrong.

Are these suitable for runners and active people?

Yes. The deck includes progressions suitable for runners, people on their feet all day, and those returning to activity after pain.

It’s not just rest — it’s structured loading.

What if I’m not good with technology?

That’s exactly why these exist.

No apps. No logins. No scrolling. Just clear, physical cards you can keep at home and follow at your own pace.