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.
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.
How to do it
Stand with knees straight, feet hip width, fingertips on a wall. Rise onto the balls of both feet and lower slowly: 3 seconds up, a 2 second pause, 3 seconds down. Build toward single leg.
Common mistake
Bouncing out of the bottom, or rolling to the outside of the foot at the top. Slow both ways, with the weight over the big toe.
Helps with
- Achilles tendinopathy
- Plantar fasciitis
- Calf strength for runners
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
Video coming soon
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.
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.