This variation of the traditional heel raise, using a soft ball between the ankles, is designed to enhance ankle stability and activate the muscles around the ankle joint. By squeezing the ball, you engage your inner calf muscles and foot stabilisers, promoting better alignment and control throughout the movement. This exercise is ideal for strengthening the calf muscles, improving ankle proprioception, and reducing the risk of ankle injuries.
- Stand tall with feet hip-width apart, placing a soft ball between your inner ankles.
- Lightly press your ankles inward to hold the ball, engaging your inner thighs and calf muscles.
- Slowly lift your heels off the ground, rising onto the balls of your feet. Focus on maintaining the squeeze on the ball.
- Hold briefly at the top, feeling the contraction in your calves and ankle stabilisers.
- Slowly lower your heels back to the floor with control, keeping pressure on the ball throughout.
- Complete repetitions as prescribed by your physiotherapist.