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.
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.
How to do it
Hands on a wall, one leg back, back heel down and toes pointing forward. Bend the back knee slightly until you feel the stretch low in the calf. Hold about 30 seconds, easy breathing, no bouncing, 2 to 3 times a day.
Common mistake
Lifting the back heel or turning the foot out. Heel down, toes forward.
Helps with
- Plantar fasciitis
- Heel pain
- Tight calves
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
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.