Foot Foundations

Stop letting your tires spin out. Get more power, more performance, and less pain by building the foundations of foot and ankle strength.

Fix Your Foot Pain. Start Moving & Feeling Better.

You’ve been battling with plantar fasciitis, repetitive calf and achilles tears, flat foot, repetitive ankle sprains, osteoarthritis, tendinitis, Morton’s neuromas, bunions, shin splints and even knee and hip pain and have tried everything under the sun to fix it.

The classic way of dealing with these foot conditions typically doesn’t work: RICE, passive physio treatments, maybe one foot exercise prescribed (if you’re lucky).

This is why we created the foot foundations program. Increasing foot and ankle strength can be the difference.

If you drove a Formula 1 race car, and got a flat tire, would you try replacing the frame? Adding a bigger engine? Or would you just replace the tires? Instead of ignoring your foot issues, don’t put a “band-aid” on them, make your feet and ankles stronger, more resilient, and able to carry you further.

What Makes This Program Different?

Foot Foundations

12 weeks of exercises


Focus on loading tissues


Holistic approach


Low financial cost


Addresses the issue



Traditional methods

Single appointments


Focus on passive treatments


Fixed approach


High financial cost


Works around the issue(orthotics)



Is This Program Right For You?

This program was designed to help people with:


plantar fasciitis


repetitive calf and achilles tears


flat feet


repetitive ankle sprains








stress fractures of the foot


Morton's neuromas




shin splints


knee and hip pain

What’s Included

12 Week Training Program

12 weeks of exercises, progressed in 3 phases (1 month each), are designed to progressively challenge your abilities in strength and mobility. It can be adapted to more or less advanced individuals with more or less resistance.

Teambuildr App for program delivery

Delivered via an easy-to use app that tracks your progress, testing numbers, notes, and perceived pain over time. Your exercises will appear each week on the app, with instructions on how to progress each exercise as your pain and strength improves.

Price $50 $29/mo for 3 months

Tax not included
Only 3 payments
3mo access to app
Ability to print program

Backed by foot-specialized phYsiotherapist

Our program has been tried and tested by a Canadian physiotherapist with additional courses and training on the foot.

In app videos/support

Video demonstrations are built right in to our app so you can quickly and seamlessly get the visual demos and cues you need to be successful. In-app messaging makes it easy to connect with your community and a coach if you need help along the way.

Price $50 $29/mo for 3 months

Tax not included
Only 3 payments
3mo access to app
Ability to print program

How It’s Made

3 phases to help fix your foot pain and get you moving and feeling better.

Phase 1

4 weeks in length

In phase 1, you’ll go through a full session on testing. This testing protocol will teach you how to measure your foot strength, mobility, dissociation, and endurance. You’ll track all your initial injuries and/or symptoms and leave comments to your future self.

The focus in this phase is learning releases, basic dissociation of the foot, how to put pressure through various places on your foot, and there are basic foundational strength principles that we will build on in the next 2 phases.

Phase 2

4 weeks in length

Phase 2 builds on the foundation you built in phase 1. This next 4 week phase will focus on more extensive holds, more reps, and more dynamic movements of the foot and ankle including a light introduction to hopping.

The exercises will focus on control, full range of motion, and integrating other joints into your foot and ankle strength.

Phase 3

4 weeks in length

Phase 3 builds on the last one by adding more frequent and difficult hopping, coupling more complex movements, and building further strength and endurance in the entire chain.

Every exercise can be regressed to variations from earlier phases, but is suitable for full rehab for athletes returning to sport after they finish. At the end of phase 3, you’ll re-test everything you did in phase 1 to see if you’ve improved or if your symptoms have decreased.

Get Started

  1. Pay for the program
  2. Download the app
  3. Do the program!


What equipment do I need before I start this program?

All you need is an app, a mini band, a lacrosse ball, and a large band! We made a video for that HERE. Links for where to find each piece of equipment are linked in that video description.

Can I pick what days of the week I complete the program?

Yes! With our new “flex programming” option – just send us a message as soon as you purchase the program, and we can change your program to allow you to complete it as slow or fast as you like, instead of the original layout of 3 strength days (Monday/Wednesday/Friday) and one mobility day (Saturday) each week. 

I've never tried loading or doing exercise for my injury. Could that make it worse?

We go over more of these concerns within the program, but simply put, we think most of the reasons why people aren’t getting better is because of the LACK of loading in their rehab program. We will guide you in this program to recognize how much pain is normal and acceptable to get better.

If I want to do more than one of the Foundations programs, which should I start with?

This will mostly depend on the individual to select the one they want or need the most – as they are all different, and all good! The Foot Foundations program requires less equipment than Hip Foundations, so might be a good starter program. The Hip Foundations will progress to more barbell exercises and will require more equipment, so might be good to do second, unless your hips are your primary concern – then start here!

Who should I see if pain persists?

If you have a newly acquired injury or are unsure of whether or not it is appropriate to begin or resume exercise, I strongly suggest being assessed by an appropriate medical professional to prevent anything from worsening. These professionals include (but are not limited to) physiotherapists, chiropractors, physicians or athletic therapists.

Are there certain conditions where exercise might be contraindicated?

A big red flag for any exercise is uncontrolled pain when considering certain injuries. Essentially, we want to get people moving as much as we possibly can, but if your overall pain is not controlled or getting worse with continuation of a given exercise, it might be an indicator that it is not appropriate at that time.

What would be an indication to stop or see another medical professional before continuing?

If you try adjusting an exercise, or stop and start again and the pain continues to progress, we would suggest being assessed by a medical professional prior to continuation. This ensures you don’t have a particular injury or condition that could possibly get worse with exercise.

How long will it take to fix my problem?

Individual differences make answering this question very difficult, especially with the wide variety of conditions this program has been proven to work for. However, your program includes in-app messaging with us, and we’re happy to provide some additional guidance once you’re done the 8 week program, if you’re not already “fixed”!

How long is the program? Can I extend it if I need?

The structured program is 8 weeks long, but if you would like to extend your program by a few weeks and repeat some of the earlier progressions, we are happy to help accommodate this.

Why did you create Foot Foundations?

We created our Foot Foundations program because often we spend many days, weeks, and sometimes months, teaching new clients the “meat and potatoes” of what we think are the foundations of foot mobility, strength, and control at their feet, before we build off of those. We wanted to make the basics more accessible to more people so that we could continue to have an impact at every level.

Does this program include testing?

Yes! We will have 6 things we pre-test, with video demonstrations and explanations on how-to, then we will follow up those tests at the end of the 8 week program to see what has improved!

Does this program offer coaching and support?

Yes! Although this program does not involve any in-person or phone aid, we can chat directly to our Foot Foundations clients through the app and answer any questions you might have there. If you need help integrating this around your current programming – just reach out!

Who created the Foot Foundations program?

Carla Robbins, a certified exercise physiologist, Nicholas Simpson, a certified strength and conditioning coach, and Cassandra Downe, a physiotherapist with a specialty in foot and lower limbs, all collaborated to create this program. We saw a gap in the typical way of managing foot and ankle injuries, and created Foot Foundations.

Can this program help my knees/hips/low back?

Everything in the body is connected so when the foot pronates, it pulls the knee and leg inwards. This has effects on the low back and further upstream as well. If you start strengthening from the ground up, some of the knee/hip/low back issues you were having can find relief. We’ve experienced it in a number of clients.

Why is foot and ankle strength so important?

Most people lose foot and ankle strength, mobility, and balance as they age. Further – even in the highest performers – the tendency in training is to completely ignore the foot and ankle – leading to injuries, strains, and pains. The typical way of dealing with these issues is slapping on insoles (which shrink foot muscles). It’s no wonder balance and walking/running injuries are so common. This program has been shown to not only help strengthen the foot and ankle complex, but make mobility, fluidity, and performance increase.

Who is the highest performer who has tried this program?

The highest performer and elite athlete we have tried this program on was Alysia Rissling, Bobsledder and Olympian. After repetitive calf strains and achilles issues over the years, we integrated our exercises into her general strength program. For the first time in 10 years she made it through a competitive season with zero discomfort or pain, and ended up breaking all of the North American track and start records!

Is this program appropriate for people with no injuries?

Yes! This program is a great way to test your foot and ankle abilities, integrate foot and lower limb specific training into your current routine, and learn more about the part of the body we often cast in shoes and forget about.

Do you have any testimonials from those who have done your program?

Yes! Some of them are on our Instagram page or on our Google Reviews.

Don’t Just Take It From Us

Real client results after completing the Foot Foundations program with us.

I do hope you understand the magnitude of my appreciation to your clinic and efforts. It took 3 years and so many attempts with physio/running clinics/running shoes etc. and you got me to the point where I can now run 4 days a week issue free.

– Sinead

After physiotherapy sessions weren’t moving the needle forward at all, the Foot Foundations program by Vital finally helped to get me back to running, the thing I love most.

– Brady

After missing a season due to a nagging calf and achilles tendonitis injury, these exercises got me back to sprinting and bobsledding at 100%. I broke all North American track and start records after that.

– Alysia Rissling

Have more questions? We have answers. See FAQs.