MoPro
TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab M
Trainer's Eye
Phase 3 · Calf and Achilles · Session M

Slow.
Heavy.
All the way up.

Phase 3 opens on the Achilles: full-range loading with both a straight and a bent knee, because they are two different muscles.

  • Msession
  • P3Calf
  • 12:00on the clock
  • — donecompleted

Tendons want load

Achilles pain improves with progressive loading. Rest lowers capacity and the pain returns with the next walk.

Two Achilles problems, two plans

Mid-portion pain sits a few centimetres above the heel bone; insertional pain sits on it — and insertional pain does not like heel drops.

Ankle range starts at the calf

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

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

A

Straight knee

Step raises + single-leg raise
A1

Double heel raise off a step

60 s · slow reps

Heels off the edge; down to a gentle stretch, up to the very top, three seconds each way.

Easier flat floor — and stay flat if the pain is on the bone  ·  Harder one leg

R1R2—
A2

Single-leg heel raise — straight knee

12/side · ×2

Knee locked straight; full range, fingertips on a wall for balance only.

Easier two legs  ·  Harder hold a backpack

R1R2
B

Bent knee

Soleus raise + loaded seated raise
B1

Bent-knee heel raise

60 s · slow reps

Knees bent 20° throughout; rise onto the toes — this is the soleus doing the work.

Easier hold a support  ·  Harder one leg

R1R2—
B2

Loaded soleus raise — seated

20 reps · ×2

Heavy bag over the knees; full range, three seconds down every rep.

Easier lighter  ·  Harder heavier

R1R2
C

Lower it

Eccentric lowers + loaded toe walk
C1

Eccentric heel lowers

60 s · slow reps

Up on two feet, down on one over three seconds; alternate which leg lowers.

Easier both feet down  ·  Harder off a step

R1R2—
C2

Loaded toe walk

12 steps · ×2

Backpack on; walk on the balls of the feet with the heels as high as they go.

Easier bodyweight  ·  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. Tendons want load, not rest. Slow and heavy beats light and fast every time.
  2. Three seconds up, three seconds down. The lowering is where the tendon adapts.
  3. Insertional Achilles pain (at the bone): stay on flat ground. No heel drops below the step.
  4. Full range means all the way up onto the toes and, unless the pain is at the bone, all the way down.

Tick it off

MovementRound 1Round 2Best
A1Double heel raise off a stepslow reps in 60 s —
A2Single-leg heel raise — straight knee12/side
B1Bent-knee heel raiseslow reps in 60 s —
B2Loaded soleus raise — seated20 reps
C1Eccentric heel lowersslow reps in 60 s —
C2Loaded toe walk12 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-M