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.
Short Foot Exercise
Lifting the arch without curling the toes. Wakes up the small foot muscles that support the plantar fascia and Achilles.
How to do it
Sitting or standing, draw the ball of the foot back toward the heel without curling the toes, so the arch lifts. Hold 5 seconds, then relax. Do 2 sets of 10, daily. It feels awkward at first, and that is normal.
Common mistake
Curling or clawing the toes to fake an arch. The toes stay long and relaxed.
Helps with
- Plantar fasciitis
- Achilles tendinopathy
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.