The first steps hurt
Your heel or arch makes mornings, long walks and standing harder than they should be.
HUMAN DYNAMIX · RECOVERY PROGRAM
Foot, Ankle & Heel Recovery
Keep moving.
The complete 12-week system for heel pain, sore arches and ankles you can't trust.
4files
36sessions
20exercises
€19,95 complete system · one-time payment
Less than a single physio session
Digital English-language guides · 3× per week · At home
From the team behind KneeMax · Rated 4.8/5 by 210+ reviews
SOUND FAMILIAR?
Your foot changed your whole day.
The ankle feels unreliable
Uneven ground, a quick turn or another sprain makes you hesitate before you move.
Rest is not a plan
Insoles or time off may calm things down, but they do not rebuild strength, balance or trust.
ONE SYSTEM. FOUR TOOLS.
Inside your program.
01 ·
15-page ebook
Foot, Ankle & Heel Blueprint
A 6-zone pain map, red flags, what to do with a fresh sprain, and the science behind every step.
02 ·
18 pages
12-Week Program
36 sessions in 4 phases and 20 exercises, each with coaching cues and an easier and a harder option.
03 ·
Excel and Google Sheets
Tracker
Log your first-step pain and ankle 'giving way' moments. Automatic decisions and charts.
04 ·
Phone format
Pocket Guide
Morning routine, balance levels, sprain rules and red flags on your phone.
NO GUESSWORK
Test. Train. Track.
1
Test
7 tests, including eyes-closed balance and calf raises, show where you start.
2
Train
Session A builds the heel, session B trains the ankle, session C brings back your sport.
3
Track
Log your first steps every morning. The tracker tells you when to progress.
TWELVE WEEKS. ONE LOGICAL PROGRESSION.
Build capacity, step by step.
Weeks 1 to 3
Settle and switch on
Start with control.
Weeks 4 to 6
Build strength
Add useful load.
Weeks 7 to 9
Load and control
Build resilient movement.
Weeks 10 to 12
Spring and sport
Return with confidence.
The schedule provides structure, not a recovery deadline. Your response determines when you progress.
SEE YOUR PROGRESS
Your next step, made clear.
The tracker connects how you feel in the morning with the load you handled the day before.
HUMAN DYNAMIX
Expertise you can use at home.
Led by Sam Sankarey, physiotherapist and human movement scientist.
We make recovery easier to understand and put into practice. Sam's physiotherapy experience shapes the method; Human Dynamix brings the explanation, training progression and tracking together in one clear system.
Ask us a questionGOOD TO KNOW
Frequently asked questions
Clear answers before you begin.
Do I need equipment?
A step, a towel, a resistance band, a small ball, a cushion and a backpack. No gym needed.
I have plantar fasciitis. Is this for me?
Yes. The heel sessions follow the high-load protocol from the plantar fasciitis research, plus fascia stretching.
I just sprained my ankle. Can I start?
A new ankle injury should be assessed before you begin. This self-guided program does not diagnose an injury or replace individual medical advice.
My ankle keeps rolling during padel.
Session B is built for exactly that: balance, ankle strength and landing, every week.
How long until I notice a difference?
Progress varies. The program gives you a 12-week structure, not a recovery deadline or a promise of results. Repeat or adapt sessions according to your response.
Will insoles fix it?
They can help in the short term. Strength and load management are what build lasting capacity.
What format are the files?
Three PDFs and a spreadsheet for Excel, Google Sheets and Numbers.
Can I return the program?
Digital purchases are final once you have access. In doubt whether it fits your complaint? Ask us before you buy and we will give you an honest answer.
Is it a subscription?
No. One-time payment, lifetime access.
KEEP MOVING
Your next step starts with a plan.
Understand your symptoms, follow a clear training progression and keep track of your response. Build at your own pace.
Get instant access