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Ankle and foot · Strengthening

Eccentric strengthening of plantar flexors on step

Eccentric strengthening of plantar flexors on step, 3 sets, 10 repetitions per foot

Illustration of the Eccentric strengthening of plantar flexors on step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Description: Place the front of the foot on a step, heel in the air. Rise onto the tips of the toes with both feet, then slowly lower in a controlled manner on a single foot, stretching the calf. Repeat for each foot.

Tips: Keep the back straight and perform the movement slowly to effectively engage the muscles. Do not let the heel touch the ground between repetitions.

Progression: Gradually increase the number of repetitions or add a light load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Standing, front of foot on a step, heels in the air
Clinical goal
Strengthen the plantar flexor muscles of the foot and ankle
Also known as
excentrique mollets step, renforcement mollets step, exercice fléchisseurs plantaires step

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.