Heel Raises
Heel raises strengthen the calf muscles, which push you forward with every step and help you catch your balance. They are used for older adults who want to walk more steadily, for heel and Achilles pain, and after ankle injuries and fractures.
Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.
How to do it
- 1
Stand tall facing a kitchen counter or the back of a sturdy chair, holding it lightly.
- 2
Place your feet hip-width apart.
- 3
Rise slowly up onto your toes, as high as is comfortable.
- 4
Hold for 2 to 3 seconds at the top.
- 5
Lower slowly back down. Lowering should take about 3 seconds.
How many
10 repetitions, 2 to 3 sets, once a day. Build up to 15 to 20.
Common mistakes
Rolling onto the outer edge of the foot. Keep the weight over the big toe and second toe.
Bouncing. Rise and lower slowly.
Leaning on the counter. Use it for balance, not to pull yourself up.
Make it easier
Do the exercise sitting in a chair, lifting your heels with your feet flat, or rise only part of the way.
Make it harder
Rise on one leg at a time, or stand with your heels over the edge of a step (holding on) so you can lower further.
Who it helps
When to stop and check
Always hold something sturdy if your balance is unsteady. Stop if you feel sharp pain in the Achilles tendon or the heel.
Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.
Get my form checkedFrequently asked questions
Do heel raises help balance?
Are heel raises good for Achilles pain?
Related
More ankle, calf and balance exercises
Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra