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.
Seated Isometric Calf Press
Pressing the ball of the foot into a wall and holding. The gentlest way to load the calf, Achilles and plantar fascia on a sore day.
How to do it
Sit with the sore leg out in front of you. Point your toes toward a wall and press the ball of the foot firmly into it, then hold for 30 to 45 seconds. Repeat 5 times.
Common mistake
Shoving so hard it flares. Firm, steady pressure you could hold all day beats a maximal push.
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.