FREE 7-DAY PLANTAR FASCIITIS CHALLENGE

GIVE ME 7 DAYS.

If you've tried stretching, insoles, different shoes, rest or exercises but your heel still hurts, let me show you a different place to start.

Join Stephen Grinnell MSc for seven short daily lessons looking at your first steps, standing, walking and movement.

No special equipment. No complicated programme. Just one simple focus each day.

START MY FREE 7-DAY CHALLENGE
Stephen Grinnell

FREE • START TODAY • SHORT DAILY VIDEOS • JOIN FROM HOME

A woman holding her foot, which has plantar fasciitis

Does this sound familiar?

Maybe you've already tried treating your plantar fasciitis with:

Stretching • Insoles or orthotics • Different shoes • Rest • Physiotherapy • Rollers or massage • YouTube exercises

Perhaps something helped for a while. Or perhaps you're still thinking about your heel every time you stand or walk.

If your heel pain hasn't changed, has the way you MOVE changed?

Why start with standing and walking?

You may perform an exercise for a few minutes each day, but getting out of bed, standing up, standing and walking happen repeatedly throughout your normal day.

Persistent heel pain can also change the way people move. You may shift your weight, shorten your stride, protect one side or become hesitant about loading the foot.

That is why the Heel Your Pain approach begins by looking at everyday movement - then progressively rebuilding from there.

Woman walking through her kitchen with red highlights on her heels, showing she has plantar fasciitis

You might spend 10 minutes doing an exercise. You spend the rest of the day living on your feet.

What is the FREE 7-Day Plantar Fasciitis Challenge?

The Heel Your Pain 7-Day Challenge is a free online movement programme created by Physical Rehabilitation Specialist Stephen Grinnell MSc. Over seven days, you establish a starting point and explore your first steps, standing, walking and movement through short daily videos and simple practical tasks.
It isn't seven days of random exercises. Each day builds on the one before it, so you experience the method rather than simply collect more information.

WATCH

Learn today's focus

DO

Put it into practice

RECORD

Notice what happens

REPORT

Check in with the community

RETURN

Come back tomorrow

Your 7-Day Journey

One day. One focus. Seven days.
You don't need to binge-watch the challenge - just complete the next step.

DAY 1 - Where are you starting?
Establish your baseline and identify what you want to get back to doing.

DAY 2 - Your first few steps.
Look at what happens when you first stand and move after rest.

DAY 3 - How you stand.
Explore your standing position and the Heel Your Pain Standing Reset.

DAY 4 - How you walk.
Begin looking at everyday walking differently.

DAY 5 - Movement awareness.
Use simple movement changes to notice what your normal walking does.

DAY 6 - Put it together.
Prepare → Stand → Reset → Step → Walk.

DAY 7 - Review what has changed.
Repeat your measurements and identify your next step.

GIVE ME 7 DAYS

This isn't another list of plantar fasciitis exercises

EVERYDAY MOVEMENT

We begin with movements you are already making - getting up, standing, stepping and walking.

MEASUREMENT

You establish a starting point so you notice change rather than guess whether you are improving.

LITTLE AND OFTEN

The aim is regular practice within normal life, not another exhausting hour-long routine.

PROGRESSION

Each day builds on the last so you begin to understand what your next step should be.

It's not really about your heel.
It's about what your heel is stopping you from doing

Maybe you want to walk the dog, play golf, run, play tennis, enjoy a holiday, keep up with your grandchildren, meet friends for a walk - or simply take those first few steps in the morning with more confidence.
On Day 1, one of the first things I'll ask isn't simply, “How painful is your heel?”

I'll ask: “What is your heel pain stopping you from doing that you want to get back to?”

What progress can look like

Angela, 77, originally struggled to walk for around three minutes before the pain became severe. She now walks around her local park - approximately 25 minutes per lap - and can complete two laps before meeting friends for a social walk.

For Angela, progress wasn't simply a lower pain score. It meant more mobility, confidence and freedom to enjoy walking again.

Angela kindly wrote:
“I am incredibly grateful for the care I received from Stephen. From my very first consultation, he was professional, reassuring, and exceptionally knowledgeable. Thanks to his expertise and guidance, I am now well on the road to recovery.”
Angela was treated individually by Stephen in the clinic. Her experience is personal and does not guarantee another person's outcome.

Who created the challenge?

Physical Stephen Grinnell MSc - Physical Rehabilitation Specialist, Author and Founder of Heel Your Pain Specialist • Author • Founder of Heel Your Pain

Stephen has worked in rehabilitation for more than 14 years and has worked with thousands of people with pain and movement problems. His approach focuses on helping people understand how they move and progressively rebuild the capacity for the activities that matter to them.

His interest in rehabilitation is also personal. After a serious injury during his time in the Royal Marines, Stephen experienced first-hand how important progressive rehabilitation can be.

Stephen Grinnell
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LEARN MORE ABOUT STEPHEN

What happens when I join?

Click the button below and create your free Heel Your Pain community account.
Start here. Go straight to ⭐ START HERE - DO THIS FIRST. I will show you exactly how the challenge works.
Begin Day 1. Watch the short lesson, complete the action, record what you notice and check in.
DON’T BINGE-WATCH THE CHALLENGE.
One day. One focus. Seven days.
START MY FREE 7-DAY CHALLENGE

What happens after seven days?

At the end of the challenge, you'll compare your starting point with what you have noticed over the week. Day 8 helps you choose what you want to do next, and Day 9 shows you the bigger Heel Your Pain Recovery Map.

Continue practising independently

Stay involved in the free Heel Your Pain community

Explore the complete 12-week Heel Your Pain programme if you want greater structure, progression and support

If you live close enough to Stratford-upon-Avon, explore working with Stephen personally in the clinic

There is no obligation to purchase anything after completing the free challenge.

Is the 7-day challenge for me?

You have persistent plantar fasciitis or heel pain that is limiting normal activity

Your first steps in the morning or after rest are uncomfortable

You have tried common approaches but still feel stuck or confused

You want a simple, structured starting point rather than more random exercises

You want to understand how standing, walking and everyday movement may fit into your recovery

You are willing to practise a small amount each day and notice how your body responds

The challenge provides general educational and movement guidance and is not a substitute for individual medical diagnosis or treatment. Work within your own ability. If you have new, severe or unexplained symptoms, or are unsure whether an activity is appropriate for you, seek appropriate medical advice.

FAQs

You've probably given your heel pain months.

GIVE ME 7 DAYS.

Experience a different approach to your first steps, standing, walking and movement - one simple focus at a time.
START THE FREE 7-DAY CHALLENGE
FREE • START TODAY • SHORT DAILY LESSONS