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.
Heel Palpation Map for Plantar Fasciitis
How to press along the heel and arch to check whether pain sits where plantar fasciitis lives, and when it points somewhere else.
How to do it
Press along the sole with your thumb. Classic plantar fasciitis is most tender where the fascia meets the inside of the heel, and often along the arch. Pain in the center of the heel bone, or pain that burns and tingles, is a flag that it may be something else.
Common mistake
Pressing hard everywhere until it all hurts. Use the same firm pressure on both feet and compare.
Helps with
- Plantar fasciitis
- Heel pain
Used in
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.