Plantar Fasciitis Recovery Tracker

Log your pain daily, tick off the stretch routine, and watch the trend. Recovery from plantar fasciitis is slow — usually weeks, not days — and a visible trend keeps you going.

Today's log

Worst pain today (1 = barely there, 10 = can't walk on it): 5

Morning first-step pain today Calf stretch — 30 seconds each leg, 3 rounds Plantar fascia stretch — pull toes back, hold 10 seconds, 10 reps, 3 times today Towel stretch before getting out of bed Rolling a ball under the foot, 2 minutes

Note (optional)

Your log is saved only in this browser, on this device. Nothing is sent to Footcarely or anyone else.

Recent days

No entries yet — save your first log above.

See a clinician promptly if

Pain is getting worse over 2 weeks despite stretching and rest
You cannot bear weight, or the foot is swollen, red and hot
You have diabetes, poor circulation or numb feet — any foot problem needs prompt care
Pain started after an injury or a sudden pop in the heel

The full stretch routine → Plantar fasciitis guide →

Educational only — this tool does not diagnose or replace medical advice. If pain persists beyond a few weeks, see a podiatrist.