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TrainersEye · Foot & Ankle Health
Foot & Ankle Rehab AD
Trainer's Eye
Phase 5 · Load and return · Session AD

Thirty sessions.
Both feet.
Same numbers.

Graduation: the heel-raise count, the hop distance, the balance time and the ankle range — left against right, written down.

  • ADsession
  • P5Return
  • 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.

The calf raise standard

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

Footwear changes load, not capacity

Shoes and insoles redistribute load and can help symptoms. They do not make the foot stronger — training does.

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

A

Calf test

Heel raise max + hop for distance
A1

Heel raise max test

60 s · slow reps

Maximum clean single-leg raises in 60 s on each leg — write both numbers down.

Easier fingertips on a wall  ·  Harder backpack on

R1R2—
A2

Single-leg hop for distance

6/side · ×2

Hop as far as you can and stick it; measure both legs — within 10% is the target.

Easier hop and step down  ·  Harder further

R1R2
B

Balance test

Balance hold + Y-reach test
B1

Balance hold test

60 s · seconds held

Eyes closed on each foot; count the seconds before the other foot lands.

Easier eyes open  ·  Harder on a cushion

R1R2—
B2

Y-balance reach test

8/side · ×2

Reach forward, back-left and back-right on one leg; mark the furthest clean reach.

Easier shorter reach  ·  Harder further

R1R2
C

Foot test

Toe and heel walk + range check
C1

Toe-walk and heel-walk test

60 s · steps to beat

Thirty seconds on the toes, thirty on the heels — count the steps for each.

Easier hold a support  ·  Harder backpack on

R1R2—
C2

Ankle range check

10 × 5 s · ×2

Knee-to-wall on each side; measure the distance and compare with session 6.

Easier closer  ·  Harder hold ten seconds

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. Springs before sprints: the ankle must store and return energy before it runs.
  2. Quiet feet are the test. A loud landing is a landing the muscles did not absorb.
  3. Add hops in small steps. Tendons adapt slower than muscles and far slower than enthusiasm.
  4. Keep two calf sessions a week for life — it is the cheapest insurance a leg has.

Tick it off

MovementRound 1Round 2Best
A1Heel raise max testslow reps in 60 s —
A2Single-leg hop for distance6/side
B1Balance hold testseconds held —
B2Y-balance reach test8/side
C1Toe-walk and heel-walk teststeps in 60 s —
C2Ankle range check10 × 5 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-FOOTANKLE-AD