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.
Knee to Wall Ankle Test and Mobilization
The knee to wall test measures ankle dorsiflexion, then the same position becomes the drill that restores it. For heel pain and runners.
How to do it
Half kneel facing a wall, front foot a few inches back. Drive the knee toward the wall while the heel stays flat, and note how far the toes sit from the wall when the knee still touches. Under about four inches, or a clear difference between sides, flags a stiff ankle. To train it, rock the knee forward for 10 slow reps with a 5 second hold at end range.
Common mistake
Letting the heel lift to reach further. No range counts once the heel leaves the floor.
Helps with
- Plantar fasciitis
- Achilles tendinopathy
- Ankle stiffness
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.