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

Lower slowly.
Hold steady.
Build the tendon.

The first controlled lowering and the first balance work, with rotation drills for the sides of the ankle.

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

Slow and heavy

Heavy slow resistance and eccentric loading both work for Achilles pain. What matters is that the load is real and rises over time.

Tibialis anterior brakes the foot

The muscle on the front of the shin lowers the foot after heel strike. Weak, and the foot slaps down.

Balance and falls

Single-leg balance time predicts falls. A minute a day is among the highest-value minutes in any programme.

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

A

Lower

Flat heel drops + mid-range hold
A1

Heel drops — flat floor

60 s · slow reps

Rise on both toes, then lower both heels slowly to the floor over three seconds.

Easier hold a support  ·  Harder lower on one leg

R1R2—
A2

Mid-range heel raise hold

5 × 15 s · ×2

Hold halfway up on both feet — not at the top, not down. Steady and still.

Easier hold a support  ·  Harder one leg

R1R2
B

Side to side

Inversion-eversion taps + toe yoga
B1

Inversion and eversion taps

60 s · slow reps

Heel planted; tap the inside edge of the foot down, then the outside edge.

Easier smaller range  ·  Harder faster

R1R2—
B2

Toe yoga

15 reps · ×2

Lift the big toe alone while the others stay down, then reverse — alternate.

Easier use a hand to help  ·  Harder hold two seconds each

R1R2
C

Balance

Tandem sway + loaded tibialis
C1

Tandem stance sways

60 s · slow reps

One foot directly in front of the other; sway gently forward and back without stepping.

Easier fingertip on a wall  ·  Harder eyes closed

R1R2—
C2

Loaded tibialis raises

15 reps · ×2

Heels down against a wall, a bag over the toes; lift the forefoot and lower slowly.

Easier no weight  ·  Harder heavier

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
A1Heel drops — flat floorslow reps in 60 s —
A2Mid-range heel raise hold5 × 15 s
B1Inversion and eversion tapsslow reps in 60 s —
B2Toe yoga15 reps
C1Tandem stance swaysslow reps in 60 s —
C2Loaded tibialis raises15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-E