All movements
Heel raise
Guidance
Rising onto the toes loads the calf, which is the muscle group that produces push-off in walking and that supplies the ankle strategy for standing balance.
Side onLens 0.3 to 0.5 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Pain past 5 out of 10: stop the set.
- Grab the support to stay upright: stop the set.
- Calf cramp does not settle in the set: stop the exercise.
The movement
- Stand tall beside a bench or solid table.
- One or both hands on the support.
- Eyes ahead, fixed point.
- Feet shoulder width apart, pointing straight ahead.
- Knees straight, not locked.
- Come up onto the toes.
- Hold one second at the top.
- Lower the heels to the ground under control.
- Repeat without resting at the bottom.
- ankle plantarflexion
- No published number
- Sets
- 1 to 2
- Repetitions
- 10 to 20
- Sessions a week
- 3 to 7
- Down
- 2 seconds
- Up
- 1 second
- Pause at the top
- 1 second
Sets, repetitions and sessions: Test protocol, moderate confidence.