9 free PDF guides based on NHS physiotherapy guidelines. No email address required. No sign-up. No cost. Just download and use.
Every PDF on this page is free to download and use. They are based on NHS physiotherapy guidelines and clinical research from UK health sources. Print them, save them to your phone, or share them with someone who needs them.
A complete week-by-week plantar fasciitis exercise programme covering all 10 NHS-recommended exercises. Includes sets, reps, rest periods and a progressive loading guide for each of the 12 weeks.
Download Free PDFA 5-minute morning stretch sequence designed to reduce the sharp start-up heel pain that is the hallmark symptom of plantar fasciitis. Do these stretches before your feet touch the floor each morning.
Download Free PDFStep-by-step instructions for applying low-dye foot tape to support the plantar fascia. Daily foot taping is one of the three core elements of the NIHR-recommended 6-week treatment programme.
Download Free PDFA printable checklist of what to look for in plantar fasciitis-friendly shoes, what features to avoid, and guidance on choosing footwear for different situations — work, sport, everyday and home use.
Coming SoonA 12-week printable tracker to record your daily pain levels, exercise completion and activity notes. Tracking your progress helps you spot patterns, stay motivated and identify what is helping most.
Coming SoonAn 8-week graded return-to-running protocol for runners recovering from plantar fasciitis. Progresses from walking to full running in manageable weekly stages, guided by a pain scale system.
Coming SoonExercises and stretches designed for people with standing or desk-based jobs. All can be done during breaks without equipment. Particularly useful for teachers, nurses, retail workers and anyone who spends long hours on their feet.
Coming SoonWhen and how to use cold and heat therapy for plantar fasciitis. Covers timing, technique, duration and which situations call for ice versus heat — with guidance based on NHS clinical advice.
Coming SoonA simple guide to nutrition that supports recovery from plantar fasciitis. Covers foods with anti-inflammatory properties, foods that may worsen inflammation, and easy practical swaps for everyday meals.
Coming SoonEvery PDF is based on clinical guidance from NHS physiotherapy departments, NIHR Evidence and NICE guidelines. This is not generic internet advice — it is the same information NHS clinicians use with their patients.
We will never ask for your email address. We will never send you marketing. We do not collect any personal information. Download what you need and use it — that is it.
Every PDF is designed to be printed at home on standard A4 paper. Clear fonts, plenty of white space and simple layouts mean they are just as useful on paper as on screen.
The 12-Week Exercise Programme is the most important download. Begin there and use it as your daily guide. The other downloads support and enhance the core programme.
Print the Recovery Tracker at the same time as the Exercise Programme. Recording your pain score each morning and ticking off your exercises helps you stay consistent and see progress clearly.
Print the Morning Stretch Routine and put it on your bedside table. Doing the stretches before your first steps is the single most impactful daily habit for reducing plantar fasciitis pain.
If you have a standing job the At-Work Exercises Guide can be shared with your employer or occupational health team to support a workplace adjustment conversation.
The downloads work best alongside the detailed information guides on this site. Here are the most useful pages to read alongside each download.
| Download | Best Read Alongside |
|---|---|
| 12-Week Exercise Programme | Plantar Fasciitis Exercises |
| Morning Stretch Routine | Plantar Fasciitis Symptoms — Morning Pain Section |
| Foot Taping Guide | Plantar Fasciitis Treatment |
| Footwear Checklist | Best Shoes for Plantar Fasciitis |
| Recovery Tracker | How Long Does Plantar Fasciitis Take to Recover |
| Return to Running Plan | Plantar Fasciitis for Runners |
| At-Work Exercises Guide | Plantar Fasciitis with a Standing Job |
| Ice and Heat Therapy Guide | Plantar Fasciitis Home Treatment |
All resources on this page have been developed using clinical guidance from NHS physiotherapy departments across the UK, NIHR Evidence and NICE Clinical Knowledge Summaries. The content reflects the same exercises and advice given to patients by NHS physiotherapists and podiatrists.
Sources include Royal Berkshire NHS Physiotherapy Department, University Hospitals Coventry and Warwickshire NHS, Lincolnshire Community Health NHS Trust, University Hospitals Plymouth NHS FT, Mersey Care NHS Foundation Trust and NIHR Evidence best practice guidance published in 2021.
These resources are provided for general information and educational purposes only. They are not a substitute for professional medical advice. If your symptoms are severe, not improving or you are unsure of your diagnosis please consult your GP, NHS physiotherapist or podiatrist.
The exercises are the most important step. Start the 12-Week Programme today.
The complete online version of the exercise programme with full instructions for all 10 exercises.
Read moreAll treatment options explained from home care to NHS specialist treatment.
Read moreUnderstand the condition before you begin treatment.
Read more