Ground
Ankle & foot basics
Ground contact, calf flexibility, and footwear checks—base of the kinetic chain.
Chain starts at the ground
Stiff ankles change how knees and hips absorb force. Calf length and foot strength affect balance on stairs and uneven sidewalks.
Calf & foot menu
- Wall calf stretch 30 sec each leg, knee straight then bent
- Heel raises holding counter 2×12
- Toe spreads and towel scrunches for foot awareness
Footwear checks
- Press thumb on sole—thin spots mean replace
- Heel counter should not collapse sideways
- Rotate walking shoes; avoid slick dress soles on wet days
| Signal | Action |
|---|---|
| Morning heel pain first steps | Discuss with clinician—common topic, many care paths |
| Ankle rolls often | Balance pair chapter + footwear review |
© 2026 RangeWell. Movement health literacy for adults. Not medical advice.