Free · 20 minutes a day · start today

14-Day Release Challenge

Less pain and freer movement in 14 days. Follow along with me on video, about 20 minutes a day, from your feet up. All you need is a tennis ball.

  • 14days
  • ~20min a day
  • $0free

★★★★★ 5.0 on Google · Used by pro volleyball players

Mark, 42: plantar fasciitis, shin splints and custom orthotics.

Six weeks later he walked 72 km in 4 days on vacation with zero pain and no orthotics.

Coaching client. His work started where this challenge starts: the feet.

How it works

Press play, follow along

  1. Watch today's videoEach day unlocks one or two short release videos. You follow along on the floor, about 20 minutes.
  2. Grab a tennis ballThat's the only must-have. A book to prop up hard-to-reach spots, a pillow and a glass of water help. A foam roller is a bonus.
  3. Track your painRate it on day 1, day 7 and day 14. Seeing the number drop is the point.

The method, from my book

The 4-step release

  1. Roll1–2 minutes, slowly up and down the muscle.
  2. Find the worst spotThe most tender point. That's where the tissue is stuck.
  3. Sink in and relaxLet your body weight do the work. It should "hurt so good", around 3 out of 10. Never sharp, burning or electric.
  4. Hold, then moveAt least 1 minute. When the pain fades, come off and gently move the area.

Breathe slow the whole time, and drink water before and after. You're squeezing a sponge, and the tissue needs water to refill.

The plan

Feet first, then up

Your whole body stands on your feet, and fascia is one connected web. Tension at the bottom pulls on everything above it. So we always start at the feet and work up, then link it all together in week two.

Week 1

One area a day: feet, calves and shins, IT band and quads, hips, hamstrings and groin, upper body, then your tools.

Week 2

Combined flows that link the whole leg, a full upper-body day, your own problem-area day, and the final retest.

Your coach

Alain Pineault

Pro volleyball player and fascia coach. A back injury nearly ended my career. I rebuilt from the ground up and finished that season as the top attacker in my league. Now I coach athletes up to world-class level, and these are the same release videos my clients use.

Start day 1 now

Questions

I'm not an athlete. Is this for me?

Yes. If you sit a lot, train hard, or just feel stiff, your fascia needs this. Athletes just notice it faster because they push their bodies harder.

What if I miss a day?

Pick up where you left off. The page remembers your progress on this device.

Will it hurt?

It should feel like "hurts so good", about 3 out of 10. If it's sharp, burning or electric, ease off. Most people feel looser right after.

Can I do it during my season?

Yes. Release work is low effort and helps recovery. Do it in the evening or after practice.

Start day 1 now

Not medical advice. This challenge is coaching and education, not diagnosis or treatment. Check with your doctor or physiotherapist before starting, especially if you have an injury, a medical condition, or are pregnant. Release work should feel like strong pressure, never sharp or shooting pain. Stop if it does. Avoid pressing directly on bones, joints, the front of the neck, or areas with bruising, swelling or numbness. You take part at your own risk. If you're under 18, a parent or guardian should supervise.