🦶 Ankle / Foot Pain
Achilles tendinopathy
Morning stiffness and pain at the heel-cord; worse with running.
Daily Alfredson heel-raises, slow and controlled.
The Alfredson protocol is gold-standard and free; the morning-stiffness trend tells you it's working.
Move — the mechanics that fix it: Alfredson eccentric calf
Eccentric heel drops (straight + bent knee) daily, progressing load over 12 weeks.
- Knee Circles
- Alternate Heel Touchers
- Toe Touchers
- Single Leg Butt Kick
Fuel — foods to fuel it
- Red bell pepper (local SG)
- Kiwi fruit (local SG)
- Orange (local SG)
- Guava (local SG)
- Bone broth (local SG)
- Gelatin / collagen peptides (local SG)
Daily nutrient targets: protein: 100g (goal), vitamin: 300mg (goal), glycine: 10g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Vitamin C (Ascorbate) — ★★★★☆
- Omega-3 (EPA/DHA) — ★★★★★
- Creatine Monohydrate — ★★★★★
- Whey / Casein Protein — ★★★★★
- Rapamycin (Sirolimus) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes ankle / foot pain?
Achilles tendinopathy. Morning stiffness and pain at the heel-cord; worse with running.
What exercises help ankle / foot pain?
Key movements: Knee Circles, Alternate Heel Touchers, Toe Touchers, Single Leg Butt Kick.
What should you eat for ankle / foot pain?
Foods that support it: Red bell pepper, Kiwi fruit, Orange, Guava, Bone broth.
What supplements help ankle / foot pain?
Evidence-ranked options: Collagen Peptides (+ Vitamin C), Vitamin C (Ascorbate), Omega-3 (EPA/DHA), Creatine Monohydrate, Whey / Casein Protein.