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Toe raise

Guidance

Rocking back onto the heels loads the ankle dorsiflexors, the muscles that clear the toes during swing and that stop a person catching a foot on a threshold.

Start this movement
2.5 to 3.0 m awayYou
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.

  • Balance lost backwards: stop the set.
  • Pain past 5 out of 10: stop the set.

The movement

  1. Stand tall facing a bench or solid table.
  2. Both hands on the support.
  3. Eyes ahead, fixed point.
  4. Feet shoulder width apart.

  1. Rock back onto the heels.
  2. Raise the front of both feet off the floor.
  3. Hold one second.
  4. Lower the feet to the ground under control.

ankle dorsiflexion
No published number
Sets
1 to 2
Repetitions
10 to 20
Sessions a week
3
Down
2 seconds
Up
1 second
Pause at the top
1 second

Sets, repetitions and sessions: Test protocol, moderate confidence.