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.
Tibial Rotations
Rotating the shin inward and outward with the thigh still. Restores the rotation the foot needs to absorb load on every step.
How to do it
Sit on a chair with the lower leg hanging and the thigh held still. Rotate the shin inward, then outward, slowly, while the thigh stays quiet. Do 2 to 3 slow reps each direction, daily.
Common mistake
Swinging the whole leg. Hold the thigh so the rotation happens below the knee.
Helps with
- Plantar fasciitis
Used in
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.