Procaryote
Ankle and foot · Strengthening

Seated Isometric Plantar Flexion

Seated isometric plantar flexion, 3 sets, hold 10 seconds, 8 repetitions

Illustration of the Seated Isometric Plantar Flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Duration: Hold each contraction for 10 seconds

Description: Sit with heels on the ground and ankles in a neutral position. Slowly lift your heels to rise onto your toes, then hold this isometric contraction for 10 seconds. Slowly lower the heels back to the ground without releasing tension.

Tips: Keep your knees flexed and stable throughout the exercise. Focus on controlled movement and good posture to avoid compensation.

Progression: Gradually increase the contraction duration up to 15 seconds or add an additional set as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Assis, talons au sol, chevilles neutres
Clinical goal
Renforcer les muscles de la cheville et du pied
Also known as
montée sur la pointe des pieds assis, renforcement cheville assis, flexion plantaire statique

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.