The plantar fasciitis protocol

A guided plan for stubborn plantar fasciitis.

A physician-designed program you follow at home, a few minutes a day. Three guided phases that help calm the heel pain, rebuild the strength around it, and get you back to walking and standing with more confidence.

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One-time payment · Not a subscription

30-day money-back guarantee.

A guided 3-phase protocol
Calm · Rebuild · Return
As Seen On
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British journal of sports medicine
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How the program works

Three phases, from first-step pain to back on your feet.

You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.

Ease the first-step pain.

The first phase focuses on settling the irritation. Gentle, evidence-based stretching and release work for the plantar fascia and calves, so those first steps in the morning start to feel easier.

  • Calf and plantar-fascia stretching
  • Gentle release work for the sore tissue
  • Short, guided sessions
  • Clear guidance on what to ease off
Sporty Doctor app screen showing the 12-week Plantar Fasciitis Protocol program overview

Rebuild the support underneath

Once the pain calms, you progressively load the foot, calf, and ankle to rebuild the strength and mobility that keep the tissue resilient. This is the part quick fixes skip.

  • Progressive calf and foot strengthening
  • Ankle and balance work
  • Still just a few minutes a session
  • Progresses only as you’re ready
Woman doing seated towel toe curls in the Sporty Doctor plantar fasciitis protocol

Get back to the activities you love

This is the phase that gives you your life back. Progressive loading and dynamic prep rebuild you for real activity, so you can return to walking, running, and the sports you have been missing, and keep moving with confidence instead of guarding every step.

  • Dynamic prep and progressive loading
  • Build back at your own pace
  • Keep your progress with a simple routine

Foot and Ankle Strength Builder workout screen from the plantar fasciitis protocol
Sporty Doctor app screen with Dr. Kristina DeMatas and a member survey chart showing 91% improved mobility, 84% core strength and 89% pain relief, shown on Android.

Designed by a doctor

Designed by a physician. Not an online fitness guru.

The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.

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What You get

Everything the program includes.

This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.

Follow-along video

Clear video for every move, so your form stays right.

Short sessions

A few minutes each, a few times a week.

Flags what to skip

The app marks moves that can aggravate plantar fasciitis.

Session reminders

A gentle nudge keeps you on track between sessions.

Minimal equipment

Just what’s already home: a chair, a ball, a step. Dumbbells optional.

A plan, not a guess

Every session is set for you. Open it and go.

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Real results

  • Simple enough to actually keep up with

    I wanted something practical that I could actually stay consistent with. The short Sporty Doctor routines were simple enough to fit into my day, and they helped me start moving more comfortably, without a long or intimidating workout.
    Janie, 43

Workouts You Can Actually Do

Built for sensitive-heel days.

You don’t need a gym, long workouts, or advanced flexibility. It starts with manageable movements and progresses gradually, with clear guidance on what to do and what to ease off when your heel is sensitive. Start where you are. Progress at your pace. Actually stick with it.

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“My heel hurts too much to start.”

The early phase is short and gentle, and you work within a comfortable range, at your own pace.

“Stretching alone didn’t help.”

This pairs targeted stretching with progressive foot, calf, and ankle strengthening, in the right order.

“I’m worried I’ll make it worse.”

The early routines are gentle, and the app flags moves that can aggravate plantar fasciitis so you can avoid them.

“I never stay consistent.”

Your routine is already organized in the app. Open it and follow the next session.

GEt Started

The complete plan, for $39.

This $39 purchase the complete Plantar Fasciitis Protocol inside the free Sporty Doctor app. All three phases, every follow-along video in the program, and the guided, phase-by-phase plan.

Get The Program for $39

30-day money-back guarantee · One-time payment · Not a subscription

BEfore You Buy

Everything you want to know first.

The complete, guided Plantar Fasciitis Protocol: a three-phase program (calm the pain, rebuild strength, return to activity), every move with follow-along video, delivered inside the free Sporty Doctor app. One payment, yours to keep.

No. It unlocks this one program, the Plantar Fasciitis Protocol. The app itself is free to download, and your $39 gets you this specific plan, delivered right inside it.

No. It’s a single $39 payment. No monthly fee, no auto-renew.

A few stretches is a great start, and our full plantar fasciitis stretches and exercises guide is free to read. The protocol is the difference between knowing the moves and following a plan: the right exercises, organized into progressive phases, with follow-along video so you have clear guidance on setup and form.

Yes. It follows the conservative, first-line approach that leading medical sources recommend for plantar fasciitis: stretching, progressive strengthening, and activity guidance. For background, see the American Academy of Orthopaedic Surgeons (OrthoInfo), Mayo Clinic, and the American Academy of Family Physicians. Designed and medically reviewed by Dr. Kristina DeMatas, DO.

Not much. A chair, a towel, a wall, and a ball or foam roller cover most of it, the same bodyweight-first approach in our free mobility exercises.

Just a few minutes a session, a few sessions a week. Short on purpose, so you’ll actually do it.

It begins with gentler sessions and progresses through structured phases, and the app flags moves that can aggravate plantar fasciitis so you can skip them. It was designed by a practicing sports medicine physician. As always, check with your own physician before starting a new exercise program.

You’re covered by a 30-day money-back guarantee. Try the program for 30 days, and if it’s not the right fit, email us for a full refund, no forms or hoops. See our full refund policy for details.

iPhone and Android. Download the free app on the App Store or find both links on our app page, then open your protocol inside.

Your move

Give your feet a real plan.

Stop piecing together random stretches. Start a guided, three-phase plan that helps you calm the irritation, rebuild support, and get back to walking, standing, and the activities you miss.

Get The Program for $39

One-time payment · Not a subscription

30-day money-back guarantee.

The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.