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.
Ankle CARs (Controlled Articular Rotations)
Video coming soon
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.
How to do it
Sit or stand tall and hold the shin still, with your hands if you need to. Trace the biggest, slowest circle you can with the foot: point the toes down, roll the foot inward, pull the toes up toward the shin, roll outward, and around. Do 2 to 3 slow reps in each direction, every day.
Common mistake
Letting the shin or knee swing to make the circle bigger. If the shin moves, the circle is too big.
Helps with
- Plantar fasciitis
- Achilles tendinopathy
- Ankle stiffness
Used in
- Pain Free First Steps
- Run Again: The Achilles Rebuild
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
Related videos
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.