The ligaments held, the capsule got stretched, and it's still cranky. Calf flexibility + arch strength + balance, 6-8 weeks.
Sharp painStop that exercise, that day.
≤3/10 acheFine if it's gone by morning.
Keep walkingNormally, throughout. Settled.
Make it happen: the daily set is one ~10 minute block - tie it to the morning coffee or straight after any walk. Strength days piggyback the same slot, +10 min. If a day collapses, do just the two calf stretches and call it done - consistency beats completeness.For the physio: opener is “tight calves, plantar fasciitis history, scarred spring ligament.” Show them this page and the knee-to-wall numbers - they'll want to progress the tib-post loading and check gait, which a page can't do.
Built 07 Aug 2026 from the MRI report · a starting template, not a prescription - the physio adjusts doses. Checklist resets each morning. Everything stays on this phone.