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Band Ankle Inversion
Banded inversion to strengthen the posterior tibialis, the muscle that supports the arch. For flat feet, inner ankle pain and sprain rehab.
Kettlebell Tiptoe Carry
A walk on the balls of the feet holding a kettlebell in each hand. Builds calf and foot strength for runners and for Achilles rehab.
How to do it
Hold a bell at each side and rise onto the balls of the feet. Walk 15 to 30 meters staying high on the toes, with short, quiet steps and the weight over the big toe.
Common mistake
Letting the heels sink as you tire. Stop when the heels drop or the calf or Achilles starts to hurt, and use lighter bells or a shorter distance next time.
Helps with
- Achilles tendinopathy
- Calf strength for runners
- Plantar fasciitis
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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A seated calf raise with a kettlebell resting on the thighs. Loading the calf with the knee bent puts the soleus to work, which matters for Achilles pain and running strength.