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.
Single Leg Balance Test
Thirty seconds on one leg shows whether the hip and foot are doing their share. Used as a test and as a daily drill.
How to do it
Stand on one leg, hands on hips, hip level and knee soft, for 30 seconds. Watch yourself in a mirror. Wobbling, a hip that drops on the lifted side, or toes gripping the floor point to control problems upstream. When it gets easy, close your eyes or stand on a folded towel.
Common mistake
Letting the hip drop on the lifted side, or holding a wall. Level hips, every second.
Helps with
- Achilles tendinopathy
- Running injuries
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.