Rehab programme
Daily foot routine
Do once daily; repeat the two stretches morning and evening.
Session A
Controlled squat, glute and hip work with the foot kept well supported.
For the squat, keep both feet fully planted and distribute your weight evenly. Shorten the range if either the knee or heel becomes painful.
Session B
Machine, bridge and mobility work with less direct heel demand.
On the leg press, keep your whole foot against the platform and do not finish by pushing through your toes. Swap it for seated isometric quads if it irritates the heel.
Calf-raise progression
Choose one level only. Move up only when the following morning is no worse.
Pain check
Let symptoms set the pace.
Choose how the exercise feels right now. The most important signal is that your first-step pain tomorrow morning is no worse.
0–3: continue
Stay controlled and keep checking how the heel responds.