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

Six sessions in.
The ankle bends.
The foot holds.

Phase 1 check-in: measure the ankle range, take a full heel raise, and walk on the toes and the heels.

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

The calf raise standard

A healthy adult should manage in the region of 25 single-leg heel raises through full range. Most people cannot.

Calf strength and walking speed

Plantarflexor strength is the biggest single contributor to walking speed, and walking speed tracks with independence in later life.

Toe-off is the last push

The final push of every step comes from the calf and big toe. Weak there and the whole stride shortens.

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

A

Measure it

Knee-to-wall reps + full heel raise
A1

Knee-to-wall reps

60 s · slow reps

Measure the furthest the toes can be from the wall with the knee still touching, then work there.

Easier closer  ·  Harder further back

R1R2—
A2

Double-leg heel raise — full range

20 reps · ×2

All the way up onto the toes, pause one second, all the way down under control.

Easier hold a support  ·  Harder 3-s lowering

R1R2
B

Walk on them

Toe walks + single-leg short foot
B1

Toe walks

60 s · steps to beat

Walk on the balls of the feet with the heels high — count the steps.

Easier hold a support  ·  Harder slower and higher

R1R2—
B2

Single-leg short foot hold

10 × 8 s · ×2

On one foot; lift the arch without curling the toes and hold, three points down.

Easier two feet  ·  Harder eyes closed

R1R2
C

Heels

Heel walks + loaded soleus raise
C1

Heel walks

60 s · steps to beat

Walk on the heels with the toes lifted clear of the floor — count the steps.

Easier shorter distance  ·  Harder slower and higher

R1R2—
C2

Loaded soleus raise

15 reps · ×2

Seated, a heavy bag on the knees; lift the heels and lower slowly. Knee bent loads the soleus.

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
A1Knee-to-wall repsslow reps in 60 s —
A2Double-leg heel raise — full range20 reps
B1Toe walkssteps in 60 s —
B2Single-leg short foot hold10 × 8 s
C1Heel walkssteps in 60 s —
C2Loaded soleus raise15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-F