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.
Big Toe Windlass Test and Plantar Fascia Stretch
Pulling the big toe up to test the plantar fascia, then the same move as the morning stretch for plantar fasciitis (DiGiovanni 2003).
How to do it
Sit and cross the sore foot over the other knee. Gently pull the big toe up and watch the arch rise as the fascia tightens. Stiffness or your familiar pain means the fascia is part of the problem. As a stretch, pull the toes and ankle up for 30 seconds, 3 times, every morning before you stand.
Common mistake
Yanking the toe back hard. A slow, firm, pain free pull tells you more.
Helps with
- Plantar fasciitis
- Heel pain
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.