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.
Eccentric Heel Drop (Alfredson Protocol)
Video coming soon
The eccentric heel drop for Achilles tendinopathy: rise on two legs, lower slowly on the sore leg. Straight knee and bent knee versions.
How to do it
Stand on a step on the balls of your feet. Rise using both legs, shift onto the sore leg, and lower the heel slowly over 3 to 4 seconds. Push back up with the good leg so the sore side only does the lowering. Do one set with the knee straight and one with it bent.
Common mistake
Dropping fast into the bottom. Three to four seconds down, every rep, and judge it by how the tendon feels the next morning.
Helps with
- Achilles tendinopathy
Used in
- 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
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.
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.