For amateur golfers who want to overcome heel pain and get back to playing confidently without injections, endless rest, or surgery, even if you have been told there is nothing you can do
Heel Lab
A proven, step-by-step recovery roadmap for amateur golfers who want to overcome heel pain and return to golf with confidence, without guesswork, setbacks, or fear of making it worse.
Even if you feel like you’ve already “tried everything”.
Does Heel Pain Make Every Round Feel Harder Than It Should?
If you’re living with heel pain or plantar fasciitis, you already know how much it interferes with your day and your game.
✔️That sharp, stabbing pain when you first get out of bed
✔️Hobbling to the bathroom or the kettle
✔️The ache with every step on the course
✔️Adjusting your stance and swing to avoid the pain
✔️Walking off the 9th or 18th feeling more frustrated than satisfied
✔️Wondering if you should cancel yet another round
You might catch yourself thinking:
“Why isn’t this getting better by now?”
“How long am I supposed to rest?”
“Is this just my age?”
“Am I heading towards injections or surgery?”
And chances are, you’ve already tried at least one of these:
✔️Insoles or heel cups
✔️Ice bottles and stretching routines from Google
✔️“Supportive” shoes
✔️A random sheet of exercises from a clinic
✔️A few weeks of rest that didn’t really change anything.
Yet the pain is still there. Maybe some days it’s better… and then it flares again for no obvious reason.
If that sounds familiar — you’re in exactly the right place.
First, Please Hear This:
It’s Not Your Fault.
You’re not lazy.
You’re not weak.
You’re not broken.
And you definitely haven’t “failed” at rehab.
Most people with plantar fasciitis are:
❌Given generic advice that doesn’t match their life or sport
❌Told to “just rest” with no clear plan to rebuild
❌Handed exercises but not shown how to progress them
❌Treating symptoms, not the true underlying issues
❌Left guessing when to push and when to back off
So of course you feel stuck.
Of course you feel unsure what to do next.
You are not the problem.
Your plan just wasn’t right for you — yet.
INTRODUCING...
Heel Lab
A 10-week structured programme to help amateur golfers overcome heel pain, rebuild foot strength and return to the course with confidence.
Heel Lab was created for golfers who:
• Want more than a temporary reduction in pain
• Want to understand what’s going on in their body
• Want a clear, step-by-step plan they can follow
• Want to avoid injections or surgery if at all possible
Heel Lab doesn’t just give you “a few stretches”.
It gives you a complete framework to:
• Understand plantar fasciitis
• Improve your lifestyle around healing
• Rebuild the strength and resilience of your feet
• Safely reintroduce golf
• Maintain your progress long term
All broken down into simple, doable steps.
It's time to take the guesswork out of creating a course that sells
What's inside Heel Lab
Week 1 - Educate, Evaluate, Enhance
1. Educate – Understand what’s actually going on
You’ll learn, in plain English:
✔️What plantar fasciitis really is
✔️Why your heel hurts in the morning and on the course
✔️What makes it worse — and what genuinely helps
✔️The difference between resting well and just stopping everything
This is about taking away the fear and confusion. When you understand your pain, you’re no longer at its mercy.
2. Evaluate – Look at your whole picture
Next, we look at you:
✔️Your current health and fitness
✔️Your daily activity levels and walking habits
✔️Your foot posture and alignment
✔️The way you stand, move, and load your feet
This step helps you see why your plantar fasciitis developed and what’s keeping it going — so we can change it.
3. Enhance – Boost your body’s ability to heal
Still in Week 1, we look at the things that can accelerate or block recovery, such as:
✔️Nutrition that supports tissue healing
✔️Hydration
✔️Sleep and recovery habits
✔️Simple lifestyle tweaks that reduce daily strain on your feet
These aren’t extreme diet plans or complicated rules — just practical, realistic changes that can make healing easier and faster.
By the end of Week 1, you’ll know:
✔️What’s wrong
✔️Why it’s happening
✔️Which levers you can pull in your life to help it improve
Then we move into the main rehab phase.
Weeks 2–9
Engage: Your Rehab Phase
This is where the real rebuilding happens.
Across Weeks 2 to 9, you’ll Engage in a progressive rehab plan that:
✔️Reduces initial pain and inflammation
✔️Strengthens your feet, ankles, and lower legs
✔️Improves balance and control
✔️Builds resilience so your plantar fascia can tolerate walking, standing, and golf again
✔️Teaches you how to increase load without causing flare-ups
You’ll get:
✔️Clear, guided exercise videos
✔️Simple instructions (no jargon)
✔️Progressions so you know exactly when and how to move forwards
✔️Adjustments if your pain flares so you never feel lost
Everything is designed for amateur golfers, particularly those in mid-life and beyond, who want to protect their feet and keep playing for years to come.
Week 10
Evolve: Maintenance, Prevention & Sustainable Habits
By Week 10, you’ve come a long way.
Now, we shift into Evolve — ensuring your hard-earned progress lasts.
In this final week, you’ll:
✔️Follow a simple, realistic maintenance plan
✔️Learn how to prevent future flare-ups
✔️Lock in sustainable habits that fit your actual life
✔️Understand what to do if symptoms ever start to creep back
This isn’t about being perfect.
It’s about having tools and routines you can use in real life, even when you’re busy, travelling, or playing more golf.
Heel Lab is designed so that when you finish Week 10, you don’t just feel better — you feel in control.
BONUSES
When you enroll in Course Lab, you will also get the following bonuses:
BONUS 1
Foot Posture Identification Tool
(VALUE £29.99)
A simple, easy-to-use tool that helps you identify your own foot posture type — so you can understand why your pain developed and how to manage it better.
BONUS 2
Golf Footwear Guide
(VALUE £19.99)
Discover what to look for in golf shoes, what to avoid, and how the right footwear can dramatically reduce strain on your plantar fascia.
BONUS 3
Progress Tracking Sheets
(VALUE £19.99)
Printable and digital tracking sheets for every phase of your rehab, including sections for:
-Mindset
-Hydration
-Sleep
-Nutrition
-Weekly rehab exercises
-Pain levels and improvements
I want this to feel safe for you.
If you try Heel Lab, follow the plan, and genuinely feel it isn’t right for you, you’re welcome to request a refund within 14 days. No awkwardness. No pressure. Just a fair chance for you to explore whether this is the right fit.
When you join Heel Lab, you get:
✔A complete 10-week, step-by-step rehab journey
✔A clear understanding of plantar fasciitis — what it is, why it started, and what truly helps
✔Insight into your own foot posture and movement patterns
✔A structured plan to rebuild strength, balance, and function
✔Golf-specific guidance on how and when to return safely
✔A long-term maintenance strategy so you can protect your progress long after the 10 weeks end
Plus, you also receive three powerful bonuses:
✔Bonus 1: Foot Posture Identification Tool
✔Bonus 2: Golf Footwear Guide
✔Bonus 3: Progress Tracking Sheets for rehab, mindset, hydration, sleep, and nutrition
All of this for just
£99
(FOR THE NEXT 7 DAYS)
then the price goesback up to £297
no subscriptions, no instalments, no hidden extras.
And the best part?
It’s less than the cost of multiple face to face podiatrist or physio appointments —
and you can complete the entire programme in the comfort of your own home,
on-demand, and entirely at your own pace.
Heel Lab gives you a complete plan, total flexibility, and support that lasts far beyond the 10 weeks.
It’s Time to Get Back on the Course
You don’t have to accept heel pain as a normal part of getting older.
You don’t have to stop doing something you love.
You don’t have to keep guessing and hoping it will sort itself out.
With the right plan, healing is possible.
Heel Lab gives you that plan – so you can:
✔Walk more comfortably
✔Stand over the ball with confidence
✔Finish a round feeling satisfied, not defeated
Meet your Coach
Katie Bradley
Katie Bradley is a HCPC-registered podiatrist who graduated from Durham School of Podiatric Medicine in 2020.
As a mature student, Katie was driven by a strong passion to help people, particularly after overcoming her own struggles with foot problems, including plantar fasciitis, with the support of an amazing podiatrist.
Katie began her career in the NHS, gaining experience in general podiatry, wound care, musculoskeletal treatments, and nail surgery. After two years, she opened her own podiatry clinic in North Yorkshire, where she now works full-time.
Over time, Katie noticed a growing number of amateur golfers suffering from heel pain, which led her to focus on understanding the unique factors contributing to heel pain in golfers. She took a holistic approach to not only help them recover but also prevent future issues and improve their overall fitness.
Katie is the founder of Foot Pro Academy, a platform designed to help amateur golfers worldwide address heel pain and enhance their performance. Outside of work, Katie is a proud mother of two sporty teenage girls and enjoys traveling in her free time.
Have Questions About Heel Lab?
Will this work for my type of pain?
Heel Lab is specifically for plantar fasciitis. In Week 1, I show you how to confirm whether your symptoms match true plantar fasciitis; if it turns out your pain is pointing to another condition, you’re fully eligible for a refund within 14 days.
What if I’ve already other treatments?
Heel Lab gives you a clear, progressive structure. Many people come to this after trying one-off appointments, generic sheets, or random YouTube routines that never really joined up.
How much time will it take each week?
Typically, 10–20 minutes per session. Some of the exercises are daily and some are 2-3 times per week. You can fit it around work, family, and golf.
Can I still play golf while doing the programme?
Not at first — the programme requires you to rest from golf in the early weeks to protect your recovery, and then gently reintroduces play with clear guidance on when and how to do it safely.
Is this suitable for golfers of all ages?
Yes — Heel Lab is designed for golfers at any stage of life, with clear guidance for those who want a safe, steady approach to recovery.
Are the exercises safe?
All exercises are designed to be controlled and safe for painful feet. You are encouraged to listen to your body and use the pain guides given in the programme.