Achilles Progression
Metatarsalgia, plantar fasciitis, Achilles tendinitis/bursitis, heel pain ……….
Sore feet, well they just kick the fun out of running!
Calf Raises
If you have sore feet, do one set to fatigue after every run for 6 weeks.
Start with the balls of your feet on the edge of a step, heels hanging down to get a nice stretch.
Rise up on the balls of your feet as high as you can.
Lower yourself to the starting position, pause for two seconds.
Continue until you can’t do any more.
Stop. You’re done for the day.
Continue after every run until you can do 50 repetitions.
Then, after the next run, start doing single leg calf raises until you can do 20.
When you can do 20, it’s time to do some single leg eccentric ones.
To do eccentric calf raises, rise up on the balls of both feet, then lift one foot off the step and slowly lower yourself on one leg. Do as many as you can while holding a 30# weight or wearing a backpack/bookbag.
When you can do 20 with that weight, add more😊
If/when you don’t have sore feet, do one set once or twice a month after a run.
Happy Running!