Procaryote
Ankle and foot · Mobility

Heel Rise with Fixed Heels

Heel rise on forefoot, 3 sets, 10 reps, controlled ascent, slow descent

Illustration of the Heel Rise with Fixed Heels exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Standing with heels firmly on the ground and ankles in a neutral position, slowly rise onto the forefoot by lifting the heels while keeping the knees flexed if they were flexed initially. Hold the top position with heels elevated and weight on the toes, then slowly lower the heels back to the starting position.

Tips: Control the ascent and descent to work on ankle mobility. Keep the back straight and avoid leaning forward.

Progression: Gradually increase the duration of holding the top position or add an extra set as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing or sitting, heels on the ground, ankles neutral
Clinical goal
Improve ankle mobility
Also known as
heel raise, calf lift, ankle elevation

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.