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How To Build Better Ankles (With 2 Coins)

Guest Blog by Jamie Macdonald @fixme_sports_therapy

How To Build Better Ankles (With 2 Coins)

Have you ever done calf raises and noticed awkward movement? Have you been running and felt uncomfortable?


Poor ankle movement or mobility could be to blame and its something we look out for during your personal training. We want to share a super quick exercise you can do to help correct it.

I've recently been cajoled into running again, having vowed to myself the only thing that would get me doing it after leaving the military would be a successful London Marathon entry!

Well, the marathon hasn't called yet, but I have been nudged into miles by the Total Rebuild gang, and have to admit I still enjoy it. ​It has already taken its toll on my glass knees and ankles though, so I asked Jamie MacDonald to share this tip on improving your calf raise, to help ensure you're moving correctly at arguably the most important point for runners.

Read more to find out how.

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Ankle Mobility - Personal Training

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As part of a normal stride, your rear-foot should roll inward a bit after your heel hits the ground, cushioning the impact and helping you adapt to uneven surfaces. That's called pronation, but if your rear-foot doesn't roll in far enough, or seems to roll outward, that's supination. When that happens, your foot no longer properly absorbs the shock of each step.  

Supination, or under-pronation, is common among people with high arches or tight Achilles tendons (the stretchy bands of tissue that connect your calf muscles to your heels). Supination is considered natural for some people, but it places extra stress on your foot and leg that can cause problems further up the chain contributing to knee, hip and back pain. That's because the shockwave from your heel strike isn’t absorbed properly and the outside of your foot bears the full force of your step's impact.  

​A common fault with the calf raise exercise is that people often place the foot into a supenated position causing poor muscle patterns to develope, we show here a simple yet very effective way to teach the muscles in the ankle to form a neutral position teaching the ankle joint and muscles to work more effectively helping to reduce the risk of injury and poor muscular control.  

To get the most out of this modification, press down on the coins during plantar flexion. This prevents supination and allows for the correct pattern of movement to occur.  

For personal training, functional movement, strength and conditioning in Plymouth, find out more or get in touch.  

Mobility and Rehab bought to you with Jamie Macdonald - JM Sports Therapy Jamie holds frequent Sports Therapy clinics at Total Rebuild and can be booked through us or via his page link above. 

Guest Blogger Plymouth Physio Jamie MacDonald at Total Rebuild Fitness & Strength


Professional Injury Specialist. Movement Specialist. PAFC Medical team 👍 Ask for free injury advice always happy to help 😁