Procaryote
Ankle and foot · Strengthening

Heel raises with visual marker

Heel raises with visual marker, 3 sets, 12 repetitions, controlled range of motion

Illustration of the Heel raises with visual marker exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright with feet parallel and hands lightly supported on a support for balance. Slowly rise onto the tips of your toes until touching a visual marker placed at a specific height, then gently lower your heels back to the ground while controlling the movement amplitude.

Tips: Keep your back straight and avoid leaning forward or backward. Control both the ascent and descent to effectively strengthen the calf muscles.

Progression: Gradually increase the number of repetitions or remove hand support as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair, wall
Starting position
Standing, feet parallel, hands lightly supported on a support
Clinical goal
Strengthen the calf muscles and improve ankle control
Also known as
heel raises with marker, calf elevation with visual cue, calf strengthening with marker

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.