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

Roll it.
Press it.
Let the sole settle.

Tissue work for the sole and gentle isometrics in every direction — the calmest day in the programme.

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

Heel raises for the heel

Calf and plantar loading improve heel pain. Strength work reaches further than stretching does.

Peroneals guard the outside

The peroneal muscles on the outside of the shin pull the foot outward and are the first defence against rolling the ankle.

Tibialis posterior holds the arch

This one tendon supports the arch through every step. When it fails, the arch flattens and the heel drifts outward.

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

A

Bend it

Seated rocks + inversion hold
A1

Seated dorsiflexion rocks

60 s · slow reps

Foot flat, heel down; rock the knee forward over the toes and back.

Easier smaller rock  ·  Harder further forward

R1R2—
A2

Isometric inversion into a wall

5 × 12 s · ×2

Inside of the foot against a wall or door frame; press inward, no movement.

Easier gentler press  ·  Harder longer holds

R1R2
B

Press it

Towel plantarflexion + eversion hold
B1

Towel-resisted plantarflexion

60 s · slow reps

Towel round the ball of the foot; press the foot away against the towel and return.

Easier less tension  ·  Harder more tension

R1R2—
B2

Isometric eversion into a wall

5 × 12 s · ×2

Outside of the foot against a wall; press outward and hold — this is the peroneals.

Easier gentler press  ·  Harder longer holds

R1R2
C

Sole

Ball rolling + fascia stretch
C1

Ball rolling under the arch

60 s · slow reps

Roll a ball slowly from the heel to the ball of the foot and back, firm but tolerable.

Easier less pressure  ·  Harder more pressure

R1R2—
C2

Plantar fascia stretch

10 × 10 s · ×2

Ankle crossed on the knee; pull the toes back until the sole tightens, hold.

Easier gentler pull  ·  Harder hold 20 s

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
A1Seated dorsiflexion rocksslow reps in 60 s —
A2Isometric inversion into a wall5 × 12 s
B1Towel-resisted plantarflexionslow reps in 60 s —
B2Isometric eversion into a wall5 × 12 s
C1Ball rolling under the archslow reps in 60 s —
C2Plantar fascia stretch10 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-B