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My foot plan: tick sheet

NameStart dateRe-check date

Every day: foot-shaped shoes. First 12 weeks or more: your foot exercises once a day, too.

1Where your orthotic goes (by how long you're on your feet at one go)

Step	Sittingdesk, car	Up to 30 minerrands, a walk	Up to 45 mina store run	Up to 1 hourcooking, groceries	Up to 1.5 hoursoutings	Over 1.5 hoursshifts, events
Step 1week 1+	Out	Out	In	In	In	In
Step 2week 3+	Out	Out	Out	In	In	In
Step 3week 5+	Out	Out	Out	Out	In	In
Step 4week 7+	Out	Out	Out	Out	Out	In
Step 5at re-check	Out	Out	Out	Out	Out	Check

Out: foot-shaped shoes, no orthoticIn: orthotic in your shoeCheck: decided at your re-checkStep 1: one outing a day.Quick trips at home: barefoot is fine.Sore first steps after sitting? Put it in first.From step 2: grass or a trail if you can.

2Weeks 1–12: tick each day you do your foot exercises

Weeks · Step	Ticks	Next (circle one)
Weeks 1–2Step ___	/14	Back · Stay · Up
Weeks 3–4Step ___	/14	Back · Stay · Up
Weeks 5–6Step ___	/14	Back · Stay · Up
Weeks 7–8Step ___	/14	Back · Stay · Up
Weeks 9–10Step ___	/14	Back · Stay · Up
Weeks 11–12Step ___	/14	Back · Stay · Up

3Every 2 weeks, decide (check in this order)

FirstHeel or arch pain in the morning, or soreness still there by mid-morning?Back 1 step, for 1 week

If no painFewer than 10 ticks?Stay on your step, 2 more weeks

If no pain10 or more ticks?Move up 1 step

4After 12 weeks, ease off slowly (to keep what you built)

First 12 weeks or moreEvery day

Next 4 weeks5 days a week

Next 4 weeks4 days a week

After that2–3 days a week

Ease off only when 6 rows have 10+ ticks and you have no morning heel or arch pain. Pain comes back? Back to every day. Mostly on flat ground? Fine, just never stop the 2–3 days.

At home

Chores longer than your step allows: indoor Xero or Vivobarefoot, orthotic in. Take the shoe's insole out; your heel shouldn't slip.
Toe shoes at home (Peluva Zen, FiveFingers) are orthotic-out time. No floppy slippers.
Optional: toe spacers (a few minutes) and toe socks like Injinji. No spacers with numbness or diabetes.

Foot re-check

Every 3–6 months: we re-test your feet, and the same person who made your orthotics re-measures them. Bring this sheet.

Mostly 13–14 ticks: 3 months. 10–12: 4–5 months. Under 10: 6 months.

Not medical advice or a diagnosis: general guidance based on my experience as an exercise therapist. Still sore after a week on the lower step? Send me a text. Numbness, swelling, a sore that won't heal, or diabetes? See a doctor first.