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.
Achilles Pinch and Press Test
A self test that tells mid portion Achilles tendinopathy from insertional, which changes how you load the tendon.
How to do it
Sit with the leg relaxed. Gently pinch the tendon between finger and thumb, starting just above the heel and working up. Then press at the back of the heel bone where the tendon attaches. Most tender in the cord, 2 to 6 cm up, means mid portion. Most tender at the bone means insertional.
Common mistake
Squeezing hard everywhere until it all hurts. Use the same steady pressure on both legs and compare.
Helps with
- Achilles tendinopathy
Used in
- 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
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.
Video coming soonStrength
Eccentric Heel Drop (Alfredson Protocol)
The eccentric heel drop for Achilles tendinopathy: rise on two legs, lower slowly on the sore leg. Straight knee and bent knee versions.