This exercise strengthens the tibialis posterior along with the calf muscles, particularly the gastrocnemius and soleus. Keeping a tennis or massage ball gently squeezed between the ankles encourages controlled heel alignment during the calf raise and increases demand on the muscles that support the inside of the ankle and foot arch. It is commonly used to improve calf strength, ankle control and dynamic support of the medial arch.
- Stand upright with your feet parallel and approximately hip-width apart.
- Place a tennis or massage ball between your ankles, just below the inside ankle bones.
- Gently squeeze the ball to keep it securely in position.
- Keep your weight evenly distributed through both feet, maintaining contact through the base of the big toe, base of the little toe and heel.
- Slowly raise both heels off the floor, rising onto the balls of your feet while continuing to gently squeeze the ball.
- Keep your ankles controlled and avoid allowing the heels to drift outwards as you rise.
- Pause briefly at the top, then slowly lower your heels back to the floor with control.
- Complete repetitions as prescribed by your physiotherapist.