Daily Foot Routinefor iPhone
Simple foot exercises for easier walking, done at home.
A plan built from your answers, on your iPhone. Each day you follow one short routine: watch how each movement is done, then do it along with the timer.
About 2 minutes. Your plan is ready at the end.
- A few minutes a day
- Many moves done sitting down
- Based on a 2023 physical therapy guideline
How it works
A few questions now, then a few minutes a day.
Take the quiz here, then do your routines at home with the app on your iPhone, at your own pace.
1Answer a few questions.
About your feet, your week and what you'd like to get back to. It takes about 2 minutes.
2Get a plan built from your answers.
Your answers decide which movements you start with and how gently you start, on the days you pick.
3Follow a short routine in the app.
Watch how each movement is done, then do it along with the timer. You can pause or skip any movement.
In the app
See every movement as you do it.
Each movement has a demonstration and a timer, so you know what to do and for how long.
Seated sole stretch
A stretch for the sole
Seated ankle circles
Easy ankle movement
Seated heel raises
Strength for the calves
Standing calf stretch
A stretch at a wall
Supported two-foot heel raises
Strength, holding a counter
Seated towel calf stretch
A stretch with a towel
Your plan
Your plan starts at a level you can manage.
Your answers decide which movements you start with, how gently you start and how the plan fits your week.
How much it bothers you
This sets how gently your plan starts. If it hurts a lot, you start sitting down.
Which foot, and where
One foot or both, and the spots you tap on your sole. Your plan picks movements for those spots.
Your days
Pick the days you can usually keep. Each day you practice is checked off on your week.
How long each routine is
5, 10 or 15 minutes. Short routines are easier to keep up.
About 2 minutes. Your plan is ready at the end.
Built on what the research supports.
Your plan uses stretching and strengthening, the kinds of exercise a 2023 physical therapy guideline recommends. Here is what the studies behind it found.
Physical therapy guideline · 2023
Recommends calf and foot stretches, and strength work for the foot and ankle.
Read the guideline(opens in a new tab)Sole stretching · 2003
Easier first steps in the morning.
Read the study(opens in a new tab)Progressive heel raises · 2015
Better foot function, sooner.
Read the study(opens in a new tab)
Results vary from person to person. These are study findings, not results from this app.
Is it for me?
It's made for people who want their feet to feel better, with a simple routine they can do at home. You start at a level you can manage, and many movements are done sitting down. It also suits anyone who wants to keep their feet strong.
Is it medical advice?
No. Daily Foot Routine offers general exercise guidance for foot comfort. It is not medical advice. If your pain is severe, getting worse, or you have numbness, swelling or a recent injury, see a doctor first. Stop any movement that causes sharp pain.
Do I need any equipment?
No special equipment. Most movements use things you already have: a chair, a wall, a counter to hold on to, or a towel. A few use a light resistance band, and you can skip any movement.
How does the app work with my plan?
After the quiz you see your plan. Once you sign up, we show you how to get it in the app: download the app on your iPhone and sign in with the same email. Then you follow one short routine on each of your days.
How do I cancel?
Anytime, with no fees. You keep access until the end of the period you paid for. Our how to cancel page has the steps.
See which movements you'd start with.
Answer a few questions about your feet and your week. Your plan is ready at the end.
It takes about 2 minutes.
