This week's activities
Welcome to your first weekly checkpoint. If you haven't already be sure to read the Getting started page as it has crucial info to help you throughout the program. Getting started →
Severs quick links:
Every week of the program contains one of these boxes to help guide you through the program, pointing out clearly what you need to be doing each week and any changes that have occurred. The modifications will be highlighted in bold for clarity. You will find detailed instructions, photos and short videos explaining all the new exercises below this orange box.
Perform the daily routine at least once per day. This week it contains:
- Download and print a copy of the program workbook.
- Foam rolling, 10 rolls each position
- Standing calf isometrics, three sets of 45 seconds each leg
- Log your pain levels before and after the days exercises.
Instructions for all of these steps can be found further down this page.
Some common questions in Week 1:
Can I foam roll more than once every day?
Some people like to roll twice, it won’t do any harm if you have the motivation. The foam rolling routine should take ten minutes, and you need to roll each position ten times.
When should I do the calf isometrics?
Perform the calf isometric exercises immediately after your foam rolling. Be sure to pay close attention to the instructions below when performing this exercise. You will do four 30 second holds on each leg, alternating legs. Many people like doing both these activities prior to sport or activity as it can warm the heels up.
I only have heel pain in one side, should I still train the pain-free side?
Even if you only have heel pain on one side, you should still do all the exercises for both legs, this will keep you balanced and prevent future heel pain in that leg.
The calf raises and holds were really painful, what do we do?
The most important factor to get right with the iso holds is how high are the heels off the ground? It should be that the heel is almost touching the ground, so you can just slide a sheet of paper under the heel
Try the following to make them more comfortable:
- Swap from single leg to double leg
- Do the holds only, skip the calf raises for the first two weeks
- Use a bench/ rail to hold and support some of his weight with his arms
- Do shorter holds, breaking each hold into 2 or 3 shorter hold durations
If all else fails you may need to skip the raises and holds for week one and just do the rolling before trying again in week 2. Lastly, failing all these suggestions do not continue with the heel holds if they cause pain. Continue the foam rolling, but stop the heel isometrics until you have better understanding of the problem.