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 Calf Raise Test
Slow single leg calf raises to fatigue. The calf capacity number behind heel pain and Achilles pain. Healthy calves manage about twenty.
How to do it
Stand on one leg with fingertips on a wall for balance only. Do slow, full calf raises until you cannot do another clean rep, then test the other side. A healthy calf manages roughly 20 or more. A side that quits well short is your main target.
Common mistake
Bouncing, cutting the height short, or leaning on the wall for lift. Count only full, slow reps.
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.