{"product_id":"first-steps-plantar-fasciitis-12-week-plan","title":"First Steps: A 12-Week Plan to Calm Plantar Heel Pain (Plantar Fasciitis)","description":"\u003cp\u003e\u003cstrong\u003eIf your heel stabs you on the first steps of the morning, eases after a few minutes, then aches again after a long shift or a walk, you are in very large company.\u003c\/strong\u003e The advice is rarely missing; it is scattered, contradictory and seldom comes with a plan you can follow long enough to work. This book turns the current evidence into that plan.\u003c\/p\u003e\n\n\u003ch3\u003eWho it is for\u003c\/h3\u003e\n\u003cp\u003eAdults with plantar heel pain (plantar fasciitis) who want a structured self-management plan: people who stand on hard floors all day, runners, people carrying higher body weight, and anyone who has already tried insoles, stretches or splints without a clear programme.\u003c\/p\u003e\n\n\u003ch3\u003eWhat you will do with it\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eCheck that it is the right problem, using a two-minute red-flag and look-alike list\u003c\/li\u003e\n\u003cli\u003eScore your starting point (first-step pain and three other measures) so you can see real change\u003c\/li\u003e\n\u003cli\u003eFollow a 12-week plan built on five short protocols, with a minimum version for busy days and a full version when you have time\u003c\/li\u003e\n\u003cli\u003eHandle flare-ups with a written flare plan, and know when and how to escalate\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat is inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eWhat is happening in your heel, and why it is more about overloaded tissue than a spur\u003c\/li\u003e\n\u003cli\u003eRed flags and look-alikes that need a clinician, not a home plan\u003c\/li\u003e\n\u003cli\u003eThe heel scorecard and the week-by-week plan with exact progressions\u003c\/li\u003e\n\u003cli\u003eShoes, insoles, heel cups, tape and splints: an honest guide to what is worth buying\u003c\/li\u003e\n\u003cli\u003eYour situation: shift workers, runners, higher body weight, diabetes, over 60, pregnancy\u003c\/li\u003e\n\u003cli\u003ePain relief, medicine safety and the flare plan\u003c\/li\u003e\n\u003cli\u003eWhen home care is not enough: injections, shockwave and surgery, with the evidence for each\u003c\/li\u003e\n\u003cli\u003ePrintable tools: 12-week tracker, heel scorecard, daily routine card, shoe and home checklist, clinic visit sheet\u003c\/li\u003e\n\u003cli\u003e140 cited sources from a register of 188, with weaker evidence labelled in the text\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat you receive\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePDF edition\u003c\/strong\u003e: fixed-page layout that keeps the exercise drawings, tables and tools as designed; best for printing.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEPUB edition\u003c\/strong\u003e: reflowable text for compatible e-readers and reading apps. Tables and tools are easiest to use in the PDF.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eBoth files are delivered as downloads after purchase.\u003c\/p\u003e\n\n\u003ch3\u003ePlease note\u003c\/h3\u003e\n\u003cp\u003eThis is general health education, not medical advice, and it cannot diagnose you. Use the red-flag checklist before starting, and stop and seek care if a red flag applies or symptoms worsen. Plantar heel pain usually improves but often slowly: plan for 12 weeks of steady work and expect improvement rather than a guaranteed cure. Information was checked in November 2026.\u003c\/p\u003e","brand":"My Store","offers":[{"title":"Default Title","offer_id":68170049192327,"sku":null,"price":49.99,"currency_code":"RON","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1118\/2361\/8439\/files\/First_Steps_-_Plantar_Fasciitis.png?v=1794325167","url":"https:\/\/ebooksforthought.com\/products\/first-steps-plantar-fasciitis-12-week-plan","provider":"Ebooks","version":"1.0","type":"link"}