Foot, Ankle & Plantar Fasciitis Fix
Stop dreading your first steps in the morning, fix the structural cause of your foot pain.
Plantar fasciitis, flat feet, and chronic ankle problems are almost never isolated foot issues. They're the downstream consequence of hip weakness, knee misalignment, and a collapsed arch system that's been asked to do too much for too long. This program works the entire lower chain, hip to toe, to restore the structural support your feet depend on.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 9 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 5 exercises, about 9 minutes. Weeks 5-8: 8 exercises, about 19 minutes. 5 new exercises come in, 2 drop off. Weeks 9-12: 9 exercises, about 19 minutes. 5 new exercises come in, 4 drop off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 9 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 9 min
Do these 5 exercises each session, about 9 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 9 min
Your routine each session
- 1Short Foot Exercise
- 2Toe Spreading
- 3Standing Calf Raises
- 4Gravity Drop (Doorway Hang)
- 5Single-Leg Balance (Eyes Open and Closed)
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 2 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 2 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 19 min
Your routine each session
- 1Short Foot Exercise
- 2Toe Spreading
- 3Standing Calf Raises
- 4VMO Squat New
- 5Glute Bridge New
- 6Standing Hip Circle New
- 7Hip Hinge (Bodyweight Deadhinge) New
- 8Static Back New
No longer in your routine: Gravity Drop (Doorway Hang), Single-Leg Balance (Eyes Open and Closed). You have learned these, so keep them for days you want extra work.
Short on time? Do just Short Foot Exercise, Toe Spreading, Standing Calf Raises, VMO Squat (about 8 min).
Phase 3StrengthDo these 9 exercises each session, about 19 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Do these 9 exercises each session, about 19 minutes. 5 new exercises come in, and 4 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
9 exercises
about 19 min
Your routine each session
- 1Short Foot Exercise
- 2Toe Spreading
- 3Arch Doming New
- 4Standing Calf Raises
- 5VMO Squat
- 6Deep Squat Hold New
- 7Single-Leg Deadlift New
- 8Air Bench New
- 9Standing Cat-Cow New
No longer in your routine: Glute Bridge, Standing Hip Circle, Hip Hinge (Bodyweight Deadhinge), Static Back. You have learned these, so keep them for days you want extra work.
Short on time? Do just Short Foot Exercise, Toe Spreading, Arch Doming, Standing Calf Raises (about 8 min).
Do any of these sound familiar?
- Sharp heel pain with the first steps in the morning
- Arch pain that worsens after long periods of standing
- Flat feet or arches that have collapsed over time
- Ankle instability or repeated sprains
- Burning or tingling in the foot or toes
Why this happens
The root causes behind foot, ankle & plantar fasciitis fix.
- Weak foot intrinsic muscles that no longer support the arch
- Tight calves and Achilles tendon increasing plantar fascia tension
- Hip weakness causing overpronation that collapses the arch with each step
- Inappropriate footwear weakening the foot's natural structure over time
Why this works
Flat feet aren't just a foot problem, a collapsed arch causes the ankle to roll in, the knee to track inward, and the hip to internally rotate, creating a chain of dysfunction all the way up to the lower back. The arch can be rebuilt by activating the intrinsic foot muscles that modern footwear has switched off. This program systematically restores your arch and corrects the full-body alignment issues that follow.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
13 more videos included with purchase.
Unlock all 15 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
How long does plantar fasciitis take to heal?
With targeted corrective exercise, most people see significant improvement in 4–8 weeks. Plantar fasciitis that's been treated only with rest and ice often returns because the structural cause was never addressed.
Should I wear orthotics?
Orthotics can provide short-term relief, but they don't fix the underlying weakness, and can actually reduce the foot's incentive to strengthen itself. This program builds your foot's natural arch support from the inside.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 15 corrective exercise videos
- Foot intrinsic muscle reactivation series
- Full lower chain (hip-knee-foot) correction
- Lifetime access on any device
- 30-day money-back guarantee
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