Mobility
Ankle CARs (Controlled Articular Rotations)
Slow ankle circles with the shin held still. A daily drill to keep every direction of the ankle moving, for heel pain, Achilles pain and runners.
Videos
Exercise demonstrations, tests and longer talks from my clinic, filmed so you can do them right at home.
Demonstration Videos for Guides
Release
Plantar Fascia and Calf Release
Rolling the arch on a ball and the calf on a roller. A short warm up before loading work for plantar fasciitis and heel pain.
Strength
Bent Knee Calf Raise (Soleus)
Calf raises with the knees bent to load the soleus, the deep calf muscle runners undertrain. For Achilles pain, heel pain and running strength.
Strength
Straight Knee Calf Raise (Gastrocnemius)
Slow calf raises with straight knees to load the gastrocnemius. A base strength exercise for heel pain, Achilles pain and runners.
Mobility
Wall Calf Stretch, Knee Bent (Soleus)
A wall calf stretch with the back knee bent to reach the soleus and lower calf. Part of the daily mobility work for plantar fasciitis.
Mobility
Wall Calf Stretch, Knee Straight (Gastrocnemius)
A wall calf stretch with the back knee straight to reach the upper calf. Part of the daily mobility work for plantar fasciitis.
Video coming soonStrength
Eccentric Heel Drop (Alfredson Protocol)
The eccentric heel drop for Achilles tendinopathy: rise on two legs, lower slowly on the sore leg. Straight knee and bent knee versions.
Strength
Heavy Slow Heel Raise
Loaded heel raises on a step with a slow tempo. The main strength exercise for plantar fasciitis and Achilles tendinopathy.
Strength
Side Lying Hip Abduction
Side lying leg lifts for the gluteus medius, the hip muscle that keeps the knee and foot from collapsing on landing.
Pain relief
Isometric Calf Raise Hold
Holding a calf raise without moving. An isometric that loads the calf, Achilles and plantar fascia when moving reps still hurt.
Test
Knee to Wall Ankle Test and Mobilization
The knee to wall test measures ankle dorsiflexion, then the same position becomes the drill that restores it. For heel pain and runners.
Test
Heel Palpation Map for Plantar Fasciitis
How to press along the heel and arch to check whether pain sits where plantar fasciitis lives, and when it points somewhere else.
Test
Achilles Pinch and Press Test
A self test that tells mid portion Achilles tendinopathy from insertional, which changes how you load the tendon.
Plyometric
Pogo Hops
Small, quick hops in place with stiff ankles. The first plyometric for runners and the entry point for training the Achilles spring.
Pain relief
Seated Isometric Calf Press
Pressing the ball of the foot into a wall and holding. The gentlest way to load the calf, Achilles and plantar fascia on a sore day.
Foot strength
Short Foot Exercise
Lifting the arch without curling the toes. Wakes up the small foot muscles that support the plantar fascia and Achilles.
Test
Single Leg Balance Test
Thirty seconds on one leg shows whether the hip and foot are doing their share. Used as a test and as a daily drill.
Test
Single Leg Calf Raise Test
Slow single leg calf raises to fatigue. The calf capacity number behind heel pain and Achilles pain. Healthy calves manage about twenty.
Mobility
Tibial Rotations
Rotating the shin inward and outward with the thigh still. Restores the rotation the foot needs to absorb load on every step.
Test
Big Toe Windlass Test and Plantar Fascia Stretch
Pulling the big toe up to test the plantar fascia, then the same move as the morning stretch for plantar fasciitis (DiGiovanni 2003).
Foot strength
Toe Yoga
Moving the big toe and the small toes separately. Rebuilds the toe control that takes load off the plantar fascia.