HeelReset: Heel Pain Exercises

HeelReset is a gentle, guided exercise companion for heel and arch discomfort, including plantar fasciitis-like symptoms such as first-step heel pain in the morning. Short daily routines, clear instructions and simple pain tracking help you build a routine at your own pace.

A ROUTINE SHAPED BY HOW YOU FEEL
• Answer a few quick questions about your feet and daily activity
• Optionally mark where you feel discomfort on a foot map
• Get a starting plan — Gentle Start, Build Strength or Progressive — with a clear "Why this plan?"
• Routines get lighter automatically when you report more discomfort. Harder options are only ever offered, never forced.

GUIDED EXERCISES
• 10 foot-friendly exercises: stretching, strengthening, mobility and recovery
• Simple animations show the position and movement
• Numbered steps, "You should feel" and "Avoid" for every exercise
• A calm player with timers, reps, sets and rest — pause, skip or end anytime
• Most routines take about 5–12 minutes

SAFETY FIRST
• "Pain increased" stops the exercise right away and offers rest, an easier routine or finishing for today
• Gentle reminders to stop if pain clearly increases
• Calm prompts to consider a healthcare professional when pain is high

TRACK HOW YOUR FEET FEEL
• Log first-step pain and pain after routines on a 0–10 scale
• See 7, 30 and 90-day trends
• Edit or delete any day — no streaks, no pressure

GENTLE REMINDERS
• Choose your time and days, or turn reminders off

PRIVATE BY DESIGN
• No account, works offline
• Your pain logs and health answers stay on your device and are never used for ads or analytics
• Export your data or delete everything anytime

HeelReset is an educational self-care app, not a medical device. It does not diagnose, treat or cure any condition. Stop any exercise that increases pain, and consider asking a healthcare professional before starting, especially if your pain is severe, worsening or began after an injury.