Video coming soonMobility
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.
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.
How to do it
Roll the calf slowly on a foam roller or ball, breathing into the tender spots. Then roll the arch over a firm ball or a frozen water bottle, where the cold doubles as relief. Spend 30 to 60 seconds on the arch and a minute or two on the calf, daily, before your loading work.
Common mistake
Rolling fast and hard. Use slow pressure, small ranges and real breathing.
Helps with
- Plantar fasciitis
- Heel pain
Used in
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
Video coming soon
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.