WalkitoGet the appExercise library
Every exercise in the Walkito plan, one page each. You get how to do it, the starting dose, the mistakes people make, easier and harder versions, and what the research says. Each page has a short video of the movement.
Not sure where to start? The guides put these together for one problem: plantar fasciitis, flat feet, standing all day and heel pain from running. To check your calf strength first, try the calf raise test.
Stretches and mobility
For stiffness in the arch, the calf and the ankle. Most plans do these almost every day.
Plantar fascia stretchHow to do the plantar fascia stretch for plantar fasciitis: technique, when to stretch, how long to hold, and what the research says.
Calf stretch (gastrocnemius, straight knee)How to do the calf stretch (straight knee) for plantar fasciitis and tight calves: technique, sets, hold time, and what the evidence says.
Soleus stretch (bent knee)How to do the soleus stretch (bent knee) for plantar fasciitis and tight calves: technique, why it needs its own stretch, sets and hold time.
Ankle rocksHow to do ankle rocks, the knee-over-toes drill for ankle mobility: technique, sets and reps, why ankle bend matters, and how to test it.
Foot rollHow to do the foot roll for plantar fasciitis: ball or frozen bottle technique, how long to roll, and what it does and does not do.
Calf and shin strength
Loading the calf and Achilles tendon, from seated raises up to the towel heel raise and heel drops.
Calf raisesHow to do calf raises correctly: standing, seated, and isometric hold variations, muscles worked, sets and reps, common mistakes, and who they help.
Towel heel raiseHow to do the towel heel raise from the Rathleff protocol: sets, reps, tempo, the towel under your toes, common mistakes, and easier or harder versions.
Eccentric heel dropsHow to do eccentric heel drops for the Achilles tendon: the Alfredson protocol, sets, reps, tempo, and common mistakes.
Tibialis raisesHow to do tibialis raises (toe raises): technique, sets, reps, what muscles they work, evidence for shin splints, and easier or harder progressions.
Single-leg balanceHow to do the single-leg balance hold: technique, hold times by age, eyes-closed progression, what it tests, and common mistakes.
Foot, arch and hip strength
The small muscles that hold up the arch, the toes, and the hip muscles that control how the foot lands.
Short foot exerciseHow to do the short foot exercise: technique cues, sets and reps, seated to standing progression, mistakes to avoid, and what research shows.
Towel scrunch (towel curls)How to do the towel scrunch (towel curls) for stronger feet: technique, sets and reps, what it works, mistakes, and how it compares to short foot.
Toe spread (toe splay)How to do the toe spread exercise to splay your toes: technique, sets and reps, what muscles it works, who it helps, and what MRI research shows.
Big toe lift (toe yoga)How to do the big toe lift (toe yoga): technique, what muscles it works, sets and reps, common mistakes, and why big toe control matters.
Ankle inversion with a band (tibialis posterior)How to do ankle inversion with a band to strengthen the tibialis posterior: technique, sets and reps, common mistakes, and what research shows.
Hip abductionHow to do hip abduction with a resistance band for better foot and arch control: technique, sets, the hip-to-foot link, and what research shows.
Walkito is an exercise program. It does not diagnose and does not treat. If pain is sharp, getting worse, or stopping you sleeping, see a clinician.