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.
Toe Yoga
Moving the big toe and the small toes separately. Rebuilds the toe control that takes load off the plantar fascia.
How to do it
Work through four steps. Press the big toe down and lift it off a small block. Lift only the big toe while the other four stay down. Pin the big toe and lift the other four. Spread all the toes wide and hold. Do 2 sets of 10 of each step you can do cleanly, daily.
Common mistake
The whole foot lifting or the toes cramping. One movement at a time, everything else quiet.
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.