Procaryote
Ankle and foot · Motor control

Heel Rise Stabilization

Heel rise stabilization, 3 sets, 10 repetitions, hold 5 seconds each time

Illustration of the Heel Rise Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: Hold for 5 seconds each time you rise

Description: Slowly rise onto your tiptoes while maintaining balance, then hold the position for 5 seconds before gently lowering down. Repeat this controlled movement to strengthen motor control of the foot and ankle.

Tips: Keep your back straight and look ahead to facilitate balance. Slightly contract your calf muscles and avoid leaning forward or backward.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
None
Starting position
Standing with feet flat on the ground
Clinical goal
Improve motor control of the foot and ankle
Also known as
heel rise, balance on toes, ankle stabilization

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.