WalkitoGet the appPrintable foot exercise sheets
Free PDF sheets you can print and stick on the fridge. Each one has the exercises with a picture, the dose, how to do it, when to stop, a week log to tick off, and when to see a clinician. They come from our guides, so the doses match.
Plantar fasciitis exercises (PDF)
8 stretches and calf strength exercises with doses, a week log and when to see a clinician.
Flat feet exercises (PDF)
10 arch, toe and hip exercises with doses, a week log and when to see a clinician.
Exercises for feet that hurt from standing (PDF)
7 short exercises for long shifts, with doses, a week log and when to see a clinician.
How to use a sheet
- Start with the easier exercises and the lower dose. Mild discomfort is fine. Sharp pain is not.
- If the pain is worse the next morning, drop back a step for a few days.
- Tick the week log. Seeing the days add up is most of what keeps people going.
- The doses are Walkito’s starting doses, not a prescription for you.
Want the plan to adjust for you each morning instead? That is what the Walkito app does: it asks how your feet feel and picks today’s session.
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.