AKMI Human Performance
A 6-Week Plan to Load and Calm Your Heel
The assessment-first correction program, built on the same methodology used in full AKMI biomechanical assessments.
6-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase, so you can repeat the same tests and track your own progress.
This program is designed for you if:
Three progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (6-7x/week) · ~15 min
Reduce morning pain, restore calf and ankle mobility, begin foot muscle activation
Exercises: First-Step Pain Self-Assessment, Frozen Bottle Roll, Towel Scrunches (Foot Intrinsics), Wall Calf Stretch (Gastrocnemius), Bent-Knee Calf Stretch (Soleus)
Weeks 3-4 · 5x/week · ~20 min
Practise a walking pattern that spreads load through the foot, and progressively load the calf, Achilles and sole of the foot
Exercises: Short Foot Exercise (Arch Doming), Eccentric Heel Drop (Straight Knee), Eccentric Heel Drop (Bent Knee), Gait Drill: Heel-Toe Walking with Arch Activation
Weeks 5-6 · 4x/week (2 strength, 2 activity days) · ~20 min
Graded return to activity, footwear check and a maintenance routine you keep after week 6
Exercises: Progressive Calf Raise Ladder, Activity Reintroduction Protocol, Maintenance Foot Circuit, Footwear Assessment
It is written for plantar fasciitis: check the list under "Is This For You?" above. If you have an acute injury, a diagnosed condition that needs medical care, or any of the warning signs the program lists, see a clinician before you start.
Phase 1 (weeks 1-2): about 15 minutes, Daily (6-7x/week); Phase 2 (weeks 3-4): about 20 minutes, 5x/week; Phase 3 (weeks 5-6): about 20 minutes, 4x/week (2 strength, 2 activity days).
Every phase has self-assessment checkpoints and the criteria for moving on. If you have not met them, stay in that phase until you do. If you are not improving, or any warning sign in the program appears, see a clinician. For a personalized plan, book a full AKMI assessment.
Frozen water bottle or ice ball; Tennis ball or lacrosse ball; Towel; Resistance band (medium strength); Step or stair edge; Smartphone for self-assessment recordings.
Yes. Do each session on its own, in the morning or before you train. If your training makes your symptoms worse, reduce it and check the warning signs in the program.
It starts by measuring your own baseline, progresses in 3 phases over 6 weeks, and each phase has checkpoints and criteria that decide when you move on.
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