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Ankle and foot · Strengthening

Plantar Flexion Isometric with Elastic Band

Plantar flexion isometric with elastic band, 3 sets, hold 10 seconds, 5 repetitions per foot

Illustration of the Plantar Flexion Isometric with Elastic Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: hold for 10 seconds

Repetitions: 5 per foot

Description: Sitting or lying down, place an elastic band around the sole of the foot. Gently push the foot downward against the resistance of the elastic without moving the leg, maintaining the contraction for 10 seconds.

Tips: Keep the leg still and focus on contracting the calf muscle. Breathe normally and avoid forcing suddenly.

Progression: Increase the resistance of the elastic or the duration of the contraction as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Seated or lying down, leg extended or slightly bent
Clinical goal
Strengthen the muscles responsible for plantar flexion of the foot
Also known as
calf strengthening with elastic, static plantar flexion, isometric ankle exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all ankle and foot exercises →

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.