Routines
What to do.
Stretches, soaks, daily habits, and treatment protocols. Five to twenty minutes at a time, most days of the week.
Not sure where to start?
Pick what brought you here, answer the questions for those sections, and get a specific next step: what to read and what to ask your podiatrist.
The nightly 5 minutes.
Wash, dry, inspect, moisturize. Done before your phone goes to the charger. This is the foundation.
Desk micro-routines.
Calf pumps, ankle circles, toe spreads. Two minutes every 90 to break up 8 hours of sitting. Prevents the calf shortening that shows up on the walk home.
Recovery after a run or lift.
Calf release, plantar fascia work, toe extension. Eight minutes within 30 of finishing training. Shrinks recovery from days back to overnight.
Plantar stretch sequence.
Calf stretch, plantar fascia stretch, toe extension. Three moves, three minutes, right after you get out of bed. Men who do this consistently stop having morning heel pain.
Lacrosse ball work.
Roll the arch, hold on the sore spot, let it release. Three minutes on each foot. Combine with the plantar stretch for results you'll feel within a week.
Toe spread and grip.
Towel scrunches, toe spreads, single-leg balance work. Your toes are supposed to move independently. Most men's can't.
The Sunday reset.
Foot soak, nail trim, heel treatment. Once a week, 20 minutes.
Antifungal protocol.
Twice daily application, consistent for 4 to 6 weeks minimum. Most men stop at two weeks when it looks better. That is why recurrence rates run around 40%.
Seven routines shipped.
Daily, office day, post-workout, movement, recovery, strength, and weekly all have full protocol pages. Only treatment is still an anchor-only category. Subscribe for new routines as they publish.