Hoolies Recovery Flash Cards

A practical, step-by-step recovery system for Plantar Fasciitis.

These cards give you clear guidance, evidence-based exercises, visuals, and a structured plan you can follow at home without confusion.

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The Plantar Fasciitis Deck

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Reviewed by a Specialist Physiotherapist Dr. Moeen Ahmad, PT — Consultant Orthopaedic Physiotherapist

“For years, I have felt there was a need for simple, structured rehabilitation tools that patients could
confidently follow at home. This deck of flashcards delivers exactly that — a resource that is both
evidence-based and genuinely useful in everyday recovery. The exercises can be safely performed at
home without the direct supervision of a physiotherapist, as the instructions are accurate, easy to
understand, and supported with clear guidance. Importantly, the precautions and methods for
progression are thoroughly outlined throughout the flashcards, ensuring both safety and effectiveness in
self-management".

Why I Created These Flash Cards

The idea didn’t start as a product — it started at home.

My mum was dealing with plantar fasciitis. Like a lot of people, she didn’t want to spend a fortune on repeat appointments, and she definitely wasn’t going to trawl through the internet or follow rehab videos online.

So I started writing things down for her.

Simple exercises. Clear progressions. Notes on what mattered and what didn’t. Something she could leave on the table and actually use.

That’s when it clicked.

If this helped my mum, it would probably help a lot of other people too.

I wanted to make sure it was done properly, so I brought in Dr. Moeen Ahmad, a consultant orthopaedic physiotherapist, to review the content and make sure everything was evidence-based, safe, and clinically sound.

What started as a few handwritten notes turned into a structured, expert-reviewed recovery tool — and that’s how these flash cards came to be.

FAQ

What’s Included in the Deck?

The deck includes structured recovery sections, exercise cards with photo and optional video demos, practical cheat sheets for different needs, and a clear step-by-step pathway you can follow at home without apps or equipment.

How many cards are in the deck?

The deck includes 30 double-sided flash cards.

Who are these flash cards for?

These cards are designed for people dealing with plantar fasciitis who want a clear, structured recovery plan they can follow at home — without relying on apps, endless videos, or repeated appointments.

They’re especially useful if you want something practical, simple, and easy to stick with.

Do I need any equipment or gym access?

No. Most exercises use bodyweight or simple household items. Where small equipment is helpful, clear alternatives are provided.

The focus is consistency, not complexity.

How are these different from free online advice?

Most online advice is fragmented or generic. These flash cards provide a complete, step-by-step pathway that’s been reviewed by a medical professional and designed for real-world use.

Can I use these without seeing a physiotherapist?

Yes. The flash cards were reviewed by a consultant orthopaedic physiotherapist and are designed to be safely followed at home.

That said, if your pain is severe, worsening, or not improving over time, you should seek professional medical advice.

Is this just stretching?

No. While stretching is included, the programme focuses on strength, load tolerance, and long-term recovery, which is what reduces recurrence.

This is where most people go wrong..

How long does recovery take?

Plantar fasciitis recovery typically takes 12–16 weeks when managed properly.

The cards guide you through progressive stages so you’re not guessing what to do next or rushing too quickly.

Are these suitable for runners and active people?

Yes. The deck includes progressions suitable for runners, people on their feet all day, and those returning to activity after pain.

It’s not just rest — it’s structured loading.

What if I’m not good with technology?

That’s exactly why these exist.

No apps. No logins. No scrolling. Just clear, physical cards you can keep at home and follow at your own pace.