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

Ten degrees.
That is what
walking needs.

Dorsiflexion day: the range that walking, stairs and squatting all depend on, plus the two calf stretches.

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

Ten degrees to walk

Walking needs roughly 10° of ankle bend, stairs and squatting need more. Below that, the knee and hip pay.

Ankle range starts at the calf

Most lost dorsiflexion is calf tightness and joint stiffness together. Both need work, and both respond.

Stiff ankle, loaded knee

When the ankle cannot bend, the knee travels less and the load moves upstairs. Ankle range is knee protection.

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

A

Knee to wall

Ankle rocks + straight-knee stretch
A1

Knee-to-wall ankle rocks

60 s · slow reps

Toes a hand-width from the wall; drive the knee over the toes to touch, heel down.

Easier closer to the wall  ·  Harder further away

R1R2—
A2

Calf stretch — straight knee

10 × 15 s · ×2

Back leg straight, heel down, hips forward; stretch felt in the upper calf.

Easier shorter stance  ·  Harder hold 30 s

R1R2
B

Spread

Toe splay + soleus stretch
B1

Seated toe splay

60 s · slow reps

Spread the toes apart as wide as they go, hold one second, release fully.

Easier use the hands to help  ·  Harder hold three seconds

R1R2—
B2

Calf stretch — bent knee

10 × 15 s · ×2

Same position, back knee bent; the stretch drops into the lower calf and Achilles.

Easier shorter stance  ·  Harder hold 30 s

R1R2
C

Rock

Heel-toe rocks + heel raise hold
C1

Heel-toe rocks

60 s · slow reps

Standing tall; rock onto the heels then onto the toes, slow and controlled.

Easier hold a support  ·  Harder eyes closed

R1R2—
C2

Standing isometric heel raise hold

5 × 15 s · ×2

Up on the toes on both feet; hold at the very top, weight over the big toes.

Easier hold a support  ·  Harder one leg

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
A1Knee-to-wall ankle rocksslow reps in 60 s —
A2Calf stretch — straight knee10 × 15 s
B1Seated toe splayslow reps in 60 s —
B2Calf stretch — bent knee10 × 15 s
C1Heel-toe rocksslow reps in 60 s —
C2Standing isometric heel raise hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-C