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.
Side Lying Hip Abduction
Side lying leg lifts for the gluteus medius, the hip muscle that keeps the knee and foot from collapsing on landing.
How to do it
Lie on your side, bottom knee bent, top leg straight and slightly behind you. Lift the top leg slowly with the heel leading, then lower it with control. Do 2 sets of 10 each side, daily.
Common mistake
Rolling the hips backward to lift higher. A small, clean lift with the heel leading beats a big swing.
Helps with
- Plantar fasciitis
- Achilles tendinopathy
- Knee pain in 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.
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.