MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab A
Trainer's Eye
Phase 1 · Settle and mobilise · Session A

Wake the ankle.
Free the foot.
Nothing hurts.

Six seated and standing drills that move the ankle through its range and switch the calf on without taking your weight.

  • Asession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Isometrics settle a tendon

Sustained holds under moderate load can reduce tendon pain for a period afterwards — useful on an angry day.

The first-step test

Plantar heel pain is worst on the first steps of the morning and after sitting. That pattern is the diagnosis, and the progress marker.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · feet that carry you

A

Pump it

Ankle pumps + calf isometric
A1

Ankle pumps

60 s · slow reps

Sitting, leg out; point the foot fully away and pull it fully back, briskly.

Easier smaller range  ·  Harder slower and further

R1R2—
A2

Seated calf press isometric

5 × 15 s · ×2

Ball of the foot against a wall, knee bent; press steadily without moving.

Easier gentler press  ·  Harder longer holds

R1R2
B

Circle it

Ankle circles + towel curls
B1

Ankle circles

60 s · slow reps

Draw the biggest slow circle the ankle allows — thirty seconds each direction.

Easier smaller circles  ·  Harder slower and bigger

R1R2—
B2

Towel toe curls

15 reps · ×2

Towel flat under the foot; scrunch it toward you with the toes only.

Easier fewer scrunches  ·  Harder weight on the towel end

R1R2
C

Draw it

Alphabet + heel raise hold
C1

Ankle alphabet

60 s · slow reps

Draw the letters of the alphabet in the air with the big toe — count letters.

Easier capitals only  ·  Harder slower and larger

R1R2—
C2

Seated heel raise hold

5 × 15 s · ×2

Sitting, knees bent; lift the heels and hold at the top with the toes flat.

Easier shorter holds  ·  Harder press down on the knees

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Heel pain is worst on the first steps of the day. Judge progress by that, not by the session.
  3. Isometric holds first — tension without movement is the calmest way to load a sore tendon.
  4. Train barefoot on a non-slip floor unless the foot is very painful; then keep supportive shoes on.

Tick it off

MovementRound 1Round 2Best
A1Ankle pumpsslow reps in 60 s —
A2Seated calf press isometric5 × 15 s
B1Ankle circlesslow reps in 60 s —
B2Towel toe curls15 reps
C1Ankle alphabetslow reps in 60 s —
C2Seated heel raise hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-A