Adiletix - Ankle PAILs And RAILs - Step-by-Step Guide
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Ankle PAILs And RAILs
1 - Start in a half-kneeling position with the target foot flat on the floor in front of you and the knee tracking in line with the toes.
2 - Slowly shift your knee forward over your toes without allowing the heel to lift, stopping when you feel a strong but pain-free stretch around the ankle or calf.
3 - Hold this passive end-range position and breathe slowly to relax into the stretch.
4 - For the PAILs contraction, press the ball of the foot and toes down into the floor as if trying to push the foot away or plantarflex, while keeping the foot and ankle from moving.
5 - Gradually build tension for 10–20 seconds, then slowly relax without losing your ankle position.
6 - For the RAILs contraction, actively pull the toes and front of the foot upward as if trying to dorsiflex and bring the knee farther forward over the toes, while keeping the heel down.
7 - Hold for 10–20 seconds, relax, gently move into the new range if available, and repeat for the desired number of cycles.
