Feet First: Simple Exercises for Everyday Foot Pain
Take Back Control of Your Movement — Starting with Your Feet
Take the First Step towards better balance, stability, strength and movement -
From The Feet Up
Does this sound familiar?
From Tracy:
About This Program
Welcome to Feet First: Simple Exercises for Everyday Foot Pain — a program designed for people just like you who want to feel more confident, comfortable, and supported in their movement. You don’t need fancy tools or a fitness background; all you need is curiosity and a willingness to explore simple exercises that can help your feet (and the rest of you) move better.
We believe everyone deserves to feel steady and strong in their own body. That’s why this program focuses on small, practical steps you can take at home — no overwhelming routines, no complicated gear, just clear, accessible guidance. You’re joining a community of everyday learners, all working toward better foot health and smoother, easier movement. We’re here to support you every step of the way
I'M IN LETS DO THIS !
Meet Tracy -Experience and Qualifications ...
Here's a summary of my health and teaching experience and qualifications:
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29 years working in private practice, community health, hospitals and aged care.
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30 + years of teaching primary, secondary and adult education, classroom, small group and individuals.
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Bachelor of Applied Science (Podiatry)
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Diploma of Education
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Postgraduate Diploma in Health Promotion
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Certificate IV in Training and Assessment
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Certified Clinical Practitioner in Dynamic Neuromuscular Stabilization
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Certified Exercise Trainer in Dynamic Neuromuscular Stabilization
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GRIP Approach (Global Rehabilitation & Injury Prevention) - Upper and Lower Global Performance
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Fascial Manipulation Level One and Level Two
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Loves – My family, friends, dog, coffee, distilling, BBQing, gardening, AFL, laughing, learning, and enabling active people to remain active throughout life, for life.
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Why Trust This Program?
This course is created by Tracy Cooke, Injury & Rehab Podiatrist and certified expert in movement-based rehabilitation, with advanced training in Dynamic Neuromuscular Stabilisation and fascial movement systems. You’ll benefit from years of clinical experience in helping people better understand their feet — with clear, practical guidance you can follow at home.
Remember: this program provides general educational information and is not a substitute for individual medical advice or treatment. If you have specific foot or health concerns, please consult your local qualified health professional.
Why This Course?
Modern life often keeps our feet confined in stiff shoes or inactive positions, and over time, we lose natural mobility, strength, and awareness in the feet.
This course offers an educational, practical pathway to help you:
✅ Understand your own foot mechanics and why they matter.
✅ Learn simple, effective exercises to support foot mobility, balance, and strength — Little or no fancy equipment required.
✅ Integrate gentle techniques into your daily life, using just your body weight or, optionally, everyday tools (like a tennis ball or resistance band) if you wish to enhance your practice.
This is not a one-size-fits-all therapy or treatment plan — it’s an educational program designed to help you explore your body’s natural potential and feel more confident in caring for your feet at home.
Feet First: Simple Exercises for Everyday Foot Pain
How We Approach It
1️⃣ Reconnect with your feet — build awareness and sensory feedback.
2️⃣ Build balance and stability - functional exercises to build balance and enhance stability
3️⃣ Build strength and improve alignment — gentle exercises to encourage balanced movement.
4️⃣ Enhance mobility and flexibility — support natural range of motion.
5️⃣ Advance your practice — take what you’ve learned and apply it confidently.
What’s Inside the Program?
You’ll get access to:
MODULE 1
Reconnect Your Feet
Start your journey by building sensory awareness and understanding how your feet connect to the rest of your body. Learn simple posture checks, warm-up routines, and movements that wake up your feet and ankles — helping you move with more ease and confidence
MODULE 2
Balance Exercises to Improve Stability
Balance starts from the ground up. In this module, you’ll explore how foot function influences your ability to stay steady and centred. Learn simple exercises to build joint control, foot stability, and improve the way you walk, stand, and move throughout your day. Gentle, focused movements to help you strengthen your body’s natural balance system and feel more steady and confident on your feet.
MODULE 3
Bodyweight Exercises for Strength and Control
Strong feet don’t just help with walking — they’re essential for absorbing shock and reducing strain through your entire body. This module shows you how to build toe, foot, and ankle strength using bodyweight movements that improve posture, support, and everyday function. Learn effective exercises using just your own body weight to build strength, stability, and flexibility based on neurological principles - Let the Brain make the Gain !
MODULE 4
Mobility & Reset
This module teaches you how to gently release tension and improve mobility with easy exercises and simple tools like a ball or dowel. Learn how to give your feet the reset they need to feel light, loose, and ready to move
MODULE 5
Everyday Integration
Now that you've built awareness, strength, and mobility — it's time to integrate it into your daily life. In this final module, you’ll learn how to integrate everything— helps you bring everything together to help you combine what you've learned into a consistent, flexible routine.
BONUS:
Bunion Support Tools
Bunions can cause pain, joint changes, and impact how you walk — but there’s plenty you can do to support them. This bonus module gives you a simple, supportive routine to help improve toe alignment, reduce strain, and keep your feet moving well. No complex tools or treatments — just clear, practical steps to give your feet the space and strength they need.
Did Someone say BONUSES?
Because I've got ONLY the best lined up for you.
BONUS #1 . Foot First Foot & Ankle Exercise Guide - Save Time With a Quick, Easy-to-Follow Guide
Save Time With a Quick, Easy-to-Follow Guide
No matter how busy you are, this course gives you a handy reference guide showing exactly which exercises match which common foot issue — so you know where to start right away.
You’ll learn:
✅ Which simple movements to do for each common foot or ankle concern
✅ How to gently improve strength, balance, and flexibility at home
✅ Easy-to-follow home routines you can fit into your daily life
So even if you’re short on time, you’ll know exactly what exercises to try to help support your feet and move more comfortably.
BONUS #2
Bonus for Waitlist Members
As a thank-you for being here early, you’ll receive a printable 7-Day “Foot Wake-Up” Routine — a simple, no-fuss daily checklist to help you get started with small, consistent steps. (Yours free when you enroll today
Feet First - Simple Exercises for Everyday Foot Pain- Breakdown:
Feet First - Simple Exercises for Everyday Foot Pain $397
Get instant access to clear, easy-to-follow exercises designed to support common and complex foot and ankle concerns — helping you improve comfort, mobility, and confidence in your daily movement.
Save Time With a Quick, Easy-to-Follow Guide $267
No matter how busy you are, this course gives you a handy reference guide showing exactly which exercises match which common foot issue — so you know where to start right away.
Total Value $664
You get lifetime access to Feet First - Simple Exercises for Everyday Foot Pain for only....
A ONE-TIME INVESTMENT OF
$49 AUD
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