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

Eighteen in.
Count them.
Compare sides.

Phase 3 check-in: the heel-raise test on each leg, the ankle range measured again, and the walks timed.

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

Hop tests decide readiness

Return to running is judged on single-leg heel raise count and hop symmetry, not on time passed.

Ten degrees to walk

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

Maintenance beats repair

Two calf and balance sessions a week hold thirty days of work in place. Stop, and it fades within weeks.

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

A

The test

Heel raise test + endurance set
A1

Single-leg heel raise test

60 s · slow reps

Count clean full-range raises on one leg in 60 s — write both sides and compare.

Easier fingertips on a wall  ·  Harder no support

R1R2—
A2

Single-leg heel raise endurance

20/side · ×2

Twenty on each leg, one second up and one down; stop at the last clean rep.

Easier fewer reps  ·  Harder backpack on

R1R2
B

Measure

Knee-to-wall + heavy soleus
B1

Knee-to-wall progress test

60 s · slow reps

Measure the distance again from session 6 — then work at that new edge.

Easier closer  ·  Harder further

R1R2—
B2

Heavy soleus raise

12 reps · ×2

Seated, heaviest load you can control; three seconds down, pause at the bottom.

Easier lighter  ·  Harder heavier

R1R2
C

Walk it

Toe-walk distance + heel-walk reps
C1

Toe-walk distance

60 s · steps to beat

Walk on the toes as far as you can without the heels touching — count the steps.

Easier hold a support  ·  Harder backpack on

R1R2—
C2

Heel-walk reps

20 steps · ×2

Toes lifted clear, walking on the heels; that is the tibialis anterior working.

Easier fewer steps  ·  Harder backpack on

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
A1Single-leg heel raise testslow reps in 60 s —
A2Single-leg heel raise endurance20/side
B1Knee-to-wall progress testslow reps in 60 s —
B2Heavy soleus raise12 reps
C1Toe-walk distancesteps in 60 s —
C2Heel-walk reps20 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-R