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Ankle and foot · Strengthening

Weighted Plantarflexion

Weighted Plantarflexion, 3 sets, 12 repetitions, adjusted load

Illustration of the Weighted Plantarflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Reps: 12

Load: adjusted to your level

Description: Stand on a stable surface with your feet flat on the floor. Hold an appropriate load (dumbbell or free weight) on your shoulders or in your hands. Slowly raise your heels by engaging your calf muscles, then gently lower back to the starting position.

Tips: Keep your back straight and avoid leaning your body forward or backward. Perform the movement in a controlled manner to maximize muscle strengthening.

Progression: Gradually increase the load or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Dumbbells, Weights
Starting position
Standing, feet flat on the floor, load in hands or on shoulders
Clinical goal
Strengthening of the calf muscles and improvement of ankle stability
Also known as
Weighted Calf Raise, Loaded Calf Strengthening, Plantarflexion with Weight

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.