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.
Isometric Calf Raise Hold
Holding a calf raise without moving. An isometric that loads the calf, Achilles and plantar fascia when moving reps still hurt.
How to do it
Stand with fingertips on a wall and rise until the heel is 2 to 3 inches off the floor, then hold. Start on two legs, progress to one. Holds run from 10 seconds to a full minute depending on your plan.
Common mistake
Drifting down as you tire, or rolling onto the outside of the foot. Hold the height, weight over the big toe.
Helps with
- Achilles tendinopathy
- Plantar fasciitis
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.