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Ankle and foot · Strengthening

Heel raise with elastic band pulling backward

Heel raise with elastic band pulling backward, 3 sets, 12 repetitions per foot

Illustration of the Heel raise with elastic band pulling backward exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per foot

Description: Stand facing a support, place an elastic band attached behind your ankle. Starting with the foot flat on the ground, slowly rise onto the tiptoe, contracting the calf muscle, resisting the backward pull of the band. Lower back down gently to the initial position without losing control.

Tips: Keep the knee slightly bent to protect the joint. Control the movement to avoid jerks. Breathe regularly and avoid leaning forward.

Progression: Gradually increase the resistance of the elastic band or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band
Starting position
Standing facing a support, foot flat, knee slightly bent, elastic band attached behind the ankle
Clinical goal
Strengthen calf muscles and improve ankle stability
Also known as
heel raise elastic band, calf elevation with band, elastic calf strengthening

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.