This exercise is a targeted calf strengthening movement that also incorporates toe extension to increase activation through the plantar fascia and intrinsic foot muscles.
The heel raise component primarily works the gastrocnemius and soleus, while the toe extension component helps improve foot stability and arch control.
Stand upright near a wall or stable surface for balance.
Roll a small towel underneath the toes of the standing foot to lift them into extension. Lift the other foot off the ground.
Slowly rise up onto your forefoot, lifting your heel as high as possible while keeping all toes on the rolled towel.
Ensure your ankle stays aligned (avoid rolling in or out).
Pause briefly at the top, maintaining control and balance.
Slowly lower your heel back down to the starting position with control.
Complete repetitions as prescribed by your physiotherapist.
