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.
Heavy Slow Heel Raise
Loaded heel raises on a step with a slow tempo. The main strength exercise for plantar fasciitis and Achilles tendinopathy.
How to do it
Stand with the balls of your feet on the edge of a step, a rolled towel under the toes, holding a dumbbell or wearing a loaded backpack. Rise for 3 seconds, pause for 2 at the top, lower for 3. Train it every other day and add weight as the reps get easy.
Common mistake
Speeding up as the weight gets heavy. The slow tempo is the treatment. If you cannot hold three seconds each way, the weight is too heavy.
Helps with
- Plantar fasciitis
- Achilles tendinopathy
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.
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.