The First-Step Routine

Two minutes before your feet hit the floor, and two minutes after your shift. Simple moves to go with your Shift Insoles. Go gently and stop if anything hurts.

Before you get up (in bed)

1. Ankle circles. 10 slow circles each way, each foot.
2. Towel pull. Loop a towel or your sheet around the ball of your foot, keep your knee straight and gently pull your toes toward you. Hold 20 seconds, 3 times each foot.
3. Toe spreads. Spread your toes wide, hold 3 seconds, relax. 10 times.

After your shift

1. Wall calf stretch. Hands on a wall, one leg back with the heel down. Hold 30 seconds, 2 times each leg. Then bend the back knee a little and repeat.
2. Roll it out. Sit down and roll the bottom of each foot over a water bottle or ball for about a minute.
3. Swap your pair. Move to your home pair so the support doesn't stop when your shoes change.

Make it stick

• Keep the towel by the bed so the morning moves happen before the first step.
• Break new insoles in over a week: 2 to 3 hours on day one, then add about an hour a day.
• Want a stretch that takes no thought? The Forzly Slant Board stretches your calves and arches while you brush your teeth.

This routine is general comfort guidance, not medical advice. If pain is severe, lasts more than a few weeks, or you have diabetes or circulation problems, talk to a doctor or podiatrist first.