Simple and risk-free. If you fill in the Goldilocks Zone™ Tracker (≈30 sec/day) and complete the full 8-week programme (≈5–10 mins/day) and don’t see meaningful improvement, I’ll refund you in full. No questions asked. No small print. Or if you prefer, instead of a refund, you'll have the option to have an online consultation with me where I'll personally help you work out what's missing, and plan next steps. I'll keep working with you to help you get pain free. It's your choice which of these options you opt for!

As soon as you join, you’ll get instant access to the full Plantar Fascia Fix programme (plus all bonuses) for lifetime access. Here’s what to expect: Start straight away: you’ll be guided through the first steps so you know exactly what to do today. Follow the 8-week roadmap: short, structured sessions that progress week by week - so you’re not guessing. Use the Goldilocks Zone™ Tracker (recommended): track pain + activity and get clear guidance to help you stay consistent and avoid flare-ups. Support from Matt: Anything you're unsure of, simply send Matt a message and he'll be more than happy to help you stay on track.

Yes - it will still be helpful. At this stage, it may be more than you strictly need, because many cases of early plantar fascia pain settle within the first 2–4 weeks as inflammation calms down. That said, early treatment is never a bad thing. This programme is designed to work even in stubborn, long-standing cases where the tissue has moved beyond inflammation and into degeneration - but the same principles apply early on. It helps you avoid the boom–bust cycle, keeps your activity in the safe “Goldilocks Zone™”, and introduces the right loading at the right time. That not only helps symptoms settle more smoothly now, but also reduces the risk of future flare-ups once you return to higher levels of activity.

Yes. Long-standing plantar fasciopathy responds very well to graded loading, the right progression, and consistency. The programme is designed to progress you step by step, with built-in adjustments for tougher, long-standing cases where the tissue has been irritated for months or even years. This is the same approach I use in clinic to treat plantar fascia pain that’s lasted a long time - including cases that have been present for years or even decades. Your body still wants to repair. You just need to give it the right conditions to do so

Yes - this is a very common situation, and it’s absolutely possible to improve your pain even if you can’t avoid long periods of standing. The programme is designed to account for high step counts and prolonged standing. You’ll use the Tracker to understand your daily load, rather than guessing how much you’re doing, and adjust accordingly. During painful flare-ups, you’ll also be guided on how to use short-term relief strategies - such as taping or footwear adjustments - to help you cope while the strengthening catches up. The rehab itself is designed to build feet that are strong enough to tolerate heavy, real-world loads, including long days on your feet. You may need to lean on some of the relief strategies in our Rapid Relief Toolkit from the programme early on, but as the tissue gets stronger, your tolerance improves and those supports become less necessary.

Usually yes. Keep lifting upper body, machines and lower body that don’t aggravate symptoms. Play around with the exercises until you have a combination that don't irritate your foot. For lower body especially, the Tracker inside the programme helps you pick pain ≤4/10 options and adjust volume. The plan shows how to fit the rehab work around gym days. The early exercises can also help with neuromodulation (desensitisation) to help settle the pain - something that is often neglected.

Yes - age alone does not stop plantar fascia tissue from improving. Collagen adapts more slowly as we get older, but it still responds to the right type of loading when it’s applied gradually and consistently. That’s exactly how this programme is designed. The key differences as we age aren’t whether tissue can adapt - it’s: how quickly we progress how carefully load is managed and how important consistency becomes The programme accounts for this by: starting at an appropriate level progressing gradually using the Goldilocks Zone™ to avoid flare-ups and prioritising recovery and nutrition alongside strengthening I regularly use this same approach with people in their 60s and 70s in clinic, including those who’ve had pain for years. What matters most isn’t age - it’s following the right sequence, at the right pace, with the right guidance. And if you’re unsure how to tailor things to your situation, you’re not left guessing - support is built in.

Possibly a little discomfort - and that’s normal. This programme doesn’t require you to train through sharp or worsening pain, but it also doesn’t expect everything to feel completely pain-free all the time. With plantar fasciopathy, some mild discomfort during or after loading is acceptable and doesn’t mean you’re causing damage. In fact, the tissue needs controlled stress to adapt and get stronger. That’s why we use the Goldilocks Zone™. You’ll be guided to work in a range where the exercises feel challenging but manageable, your symptoms settle back to baseline within a reasonable timeframe, and you’re not triggering flare-ups that linger. The tracker helps you judge: when it’s safe to continue when to reduce load and when to progress If pain is sharp, escalating, or lingering for days - that’s a sign to adjust, not push through. The goal probably isn't for zero sensation. It’s productive loading that leads to long-term improvement, moving away from constant flare-ups.

It varies, because everyone’s starting point is different. That said, most people begin to notice meaningful improvement within the first few weeks when they follow the programme consistently. In fact, 72% of people report noticeable improvement by week 4. Factors that affect how quickly you improve include: how long you’ve had symptoms how much load your foot is currently dealing with how consistent you are with the exercises and how well you stay within your Goldilocks Zone™ Some people feel changes sooner, others take a little longer - especially with long-standing pain - but progress tends to build steadily once the tissue is getting the right stimulus. The key thing to understand is that this isn’t about quick fixes. If you've watched my explanation videos, you'll now understand that promises of quick fixes give false hope. It’s about reliable, biological change - and when that happens, the pain follows.

No. The programme is built around bodyweight exercises and simple household items. The focus is on rebuilding your tissue’s tolerance to everyday load, not fancy equipment. If you already have weights, you can use them - but they’re not required to get results. Everything you need to follow the programme is accessible, practical, and easy to do at home.

Yes - in most cases, that’s a good idea. Even if only one foot is painful, strength and load tolerance are influenced by both sides of the body. Differences between your left and right foot, ankle mobility, or calf strength can all affect how much stress ends up going through the painful side. The programme will guide you on: prioritising the painful foot while also strengthening the non-painful side where appropriate and correcting side-to-side differences that can contribute to overload This balanced approach helps improve overall mechanics and reduces the risk of future flare-ups. If one side is significantly more painful, you’ll simply adjust the load - not avoid the work altogether.

It depends on how your foot is tolerating load right now. If you can run, just not at the volume/intensity you would like... There is specific guidance on how to manage this and progress this with structure whilst strengthening to foot to tolerate more and more. If running currently pushes you beyond your pain tolerance or triggers flare-ups, it’s probably best to pause continuous running temporarily while you build strength through the rehab. This'll see you make a lot more progress in the long run. Once your foot is stronger and more tolerant, you’ll use the Return to Running Blueprint™ to build back safely and progressively, without falling into the boom–bust cycle. Many runners complete this programme after being unable to run at all - and successfully return to running pain-free. There’s specific guidance inside for: runners who are still running but can’t handle the volume or intensity they want and those who haven’t run for a while (or ever) because of pain and need a gradual reintroduction The goal isn’t to stop you running forever - it’s to get you back running properly, with a foot that can handle the load again.

In most cases, no - and definitely not custom orthotics. Sometimes they can be helpful to offload the foot whilst we wait for it to get stronger. The programme includes an at-home insole assessment to help you understand your foot type and decide whether insoles are appropriate for you. If they are, you’ll be guided to the right type of off-the-shelf insole to match your foot, without spending hundreds of pounds. Custom orthotics are almost always unnecessary for plantar fascia pain - in fact, I very rarely refer anyone for them, and I honestly can’t remember the last time I did for this condition. You’ll also get a clear footwear guide, because there’s a lot of misinformation around shoes as well. Again, the recommendations are based on your foot type and your current tolerance, not one-size-fits-all rules. Insoles and footwear can be helpful short-term tools, especially during flare-ups - but they’re support strategies, not the solution. The long-term fix comes from rebuilding the foot’s ability to tolerate load.

That’s very common with plantar fasciopathy - and it actually tells us something useful. Overnight, the plantar fascia isn’t being loaded. When you take your first steps in the morning, the tissue is suddenly asked to handle force again, which is why those initial steps can feel hypersensitive, stiff or painful. It doesn’t mean you’re causing damage - it means the tissue’s load tolerance is currently reduced. As the programme progresses and the plantar fascia becomes stronger and more resilient, those morning symptoms usually reduce first. Many people notice that the sharp “first-step pain” eases well before their overall pain is completely gone. You’ll also be shown simple strategies to: make mornings more comfortable ease into loading safely and avoid flaring things up at the start of the day Morning pain is frustrating - but it’s also one of the most responsive symptoms once the tissue is given the right stimulus.

Most days, 5–10 minutes. The exercises are short and focused, and many people fit them in alongside everyday activities - for example while making a coffee, watching TV, or between tasks. Logging your activity in the Tracker takes about 30 seconds a day. The programme is designed to work in real life, for busy people, even if time is short.

Lifetime access to all lessons and updates, plus Live Q&A support. You can revisit levels, repeat phases and use the toolkits whenever you need.

That’s more common than people realise - and it doesn’t mean you can’t improve. Shockwave can help reduce pain for some people, particularly in the short term. But on its own, it doesn’t rebuild the plantar fascia’s ability to tolerate load or improve foot biomechanics. If the underlying strength and loading issues aren’t addressed, symptoms often plateau or return. A lot of people - clinicians included - end up relying too heavily on shockwave, even though the evidence is mixed when it’s used in isolation. The research shows shockwave works best only when combined with: progressive strengthening appropriate load management and a clear, structured plan for progression If shockwave didn’t help you, it usually means something important was missing - often the rehab alongside it was too basic or too generic - not that your condition is untreatable. This programme focuses on what shockwave can’t do: rebuilding tissue tolerance, improving biomechanics, guiding you out of the boom–bust cycle. For the vast majority of people whose goal is to get more active again, shockwave isn’t required. The key is gradually building load tolerance in the foot - and that’s exactly what this programme is designed to do.

Again, this is more common than people realise - and it doesn’t mean you can’t improve. Injections such as steroid or PRP are often used to reduce pain, and for some people they can provide short-term relief. However, the evidence for long-term benefit in plantar fasciopathy is mixed, and injections on their own don’t address the underlying issue which is reduced tissue capacity and poor load tolerance. Steroid injections in particular can reduce pain temporarily, but research shows they may also reduce collagen quality and make the tissue more brittle, which is the opposite of what you want if you’re active or trying to return to walking or running. If pain is artificially reduced without improving tissue strength, it’s easy to do more than the tissue can tolerate - which often explains why symptoms return once the injection wears off, sometimes worse than before. PRP aims to stimulate healing, but even here, outcomes are inconsistent unless it’s combined with progressive strengthening and structured load management. If injections didn’t help you, it usually means the rehabilitation piece was missing or under-dosed, not that your condition is untreatable. This programme focuses on what injections can’t do: rebuilding tissue strength, improving biomechanics, and gradually restoring your foot’s ability to tolerate load - so improvements actually last.

Not directly - and for most people, no. Plantar fascia pain isn’t caused by a specific foot shape or body weight on its own. It’s caused by the plantar fascia being asked to handle more load than it currently has the capacity for. Things like flatter arches or higher body weight can increase the daily load going through the foot - but that doesn’t mean you’re stuck with pain, and it doesn’t mean your feet are “the problem”. What matters most is whether the tissue has been given the right stimulus to rebuild strength, and whether load has been managed intelligently while that strength is improving. This programme is designed to do exactly that. You’ll start at a level that matches your current tolerance, progress gradually, and use the Goldilocks Zone™ to stay in the safe middle ground - enough load to stimulate repair, not so much that you flare up. Flat feet can be strong feet. People of all body shapes recover from plantar fasciopathy every day. The goal isn’t to change your foot shape or your body - it’s to build a foot that’s strong enough for the life you live.

That’s absolutely fine. The Complete Plantar Fascia Fix works on both desktop and mobile, and everything is designed to be simple and intuitive. The daily tracker takes about 30 seconds, and if you prefer, there are printable alternatives so you can follow the programme without relying on tech. And if you ever get stuck, you won’t be left figuring it out alone - I’m available to help and will happily talk you through anything you’re unsure about. The focus is on getting your foot better, not testing your tech skills!

That’s completely understandable. Payment is handled securely through a trusted, industry-standard payment provider. Your card details are never stored by me or on this website. You’ll see the full price clearly before you pay, there are no hidden charges, and you’ll receive an immediate confirmation by email. And remember - this programme comes with a 100% money-back guarantee. If you complete the programme as instructed and don’t see meaningful improvement, you can request a full refund. No hassle, no awkward conversations. So there’s no risk in giving it a try - and everything to gain as it is designed entirely to help you finally move on from your Plantar Fascia Pain

A-FLEX is a medical device designed to improve ankle mobility (especially if you have stiff ankles after sprains, long periods of inactivity, or years of tightness). You do not need A-FLEX to complete the Plantar Fascia Fix. The programme is designed so you can get results with no extra equipment. That said, if your assessment suggests stiff ankles are contributing to your heel pain, A-FLEX may be recommended as an optional add-on to help speed up ankle mobility work. As a member, you’ll also get an exclusive 30% discount on A-FLEX if you decide it’s right for you.