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TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab L
Trainer's Eye
Phase 2 · Foot and toes · Session L

Twelve in.
The foot
does its job.

Phase 2 check-in: the single-leg heel raise, the tibialis and the walks that test the whole foot.

  • Lsession
  • P2Foot
  • 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.

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.

Morning stiffness is normal

Tendon stiffness on the first steps that eases within minutes is expected. It should shrink week by week.

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

A

Load the fascia

Plantar raise + assisted single-leg
A1

High-load heel raise — single leg

60 s · slow reps

Towel under the toes on a step, one leg; slow up, pause, slow down.

Easier two legs  ·  Harder hold a backpack

R1R2—
A2

Single-leg heel raise — assisted

12/side · ×2

Fingertips on a wall for balance only; full range up and down.

Easier two legs  ·  Harder no hands

R1R2
B

Front and back

Spread walks + wall tibialis
B1

Toe-spread walks

60 s · steps to beat

Walk barefoot keeping the toes spread wide on every step — count the steps.

Easier stand still  ·  Harder slower steps

R1R2—
B2

Wall tibialis raises

15 reps · ×2

Back and heels against a wall, feet forward; lift the forefeet and lower slowly.

Easier feet closer to the wall  ·  Harder feet further out

R1R2
C

Line walk

Tandem walk + toe flexor holds
C1

Tandem walk — forward and back

60 s · steps to beat

Heel to toe forward, then heel to toe backward — count the steps.

Easier hold a wall  ·  Harder eyes on a fixed point

R1R2—
C2

Toe flexor holds

12 × 6 s · ×2

Toes gripping the floor, arch lifted, heel and ball down; hold the grip.

Easier seated  ·  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. The arch is a muscle system, not a shape. It is built, not supported.
  2. Big toe first: press it down, lift it alone, and the whole foot organises behind it.
  3. Three points on the floor — big toe, little toe, heel. Keep all three loaded.
  4. Cramp in the sole means the muscles are working and are not used to it. Shake it out and carry on.

Tick it off

MovementRound 1Round 2Best
A1High-load heel raise — single legslow reps in 60 s —
A2Single-leg heel raise — assisted12/side
B1Toe-spread walkssteps in 60 s —
B2Wall tibialis raises15 reps
C1Tandem walk — forward and backsteps in 60 s —
C2Toe flexor holds12 × 6 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-L