Procaryote
Ankle and foot · Strengthening

Heel Raise with Controlled Dorsiflexion

Heel raise with controlled dorsiflexion, 3 sets, 10 repetitions per leg

Illustration of the Heel Raise with Controlled Dorsiflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand on one leg, then slowly rise onto the tip of the foot while controlling ankle dorsiflexion. Gently lower back to the starting position without losing balance.

Tips: Keep the trunk upright and engage the calf muscles for smooth movement. Control the descent carefully to avoid jerks.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Standing on one leg
Clinical goal
Strengthen the triceps surae and improve ankle control
Also known as
single-leg heel raise, unipedal calf strengthening, heel raise with dorsiflexion control

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.