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The calf muscles and lower limb muscles are important in walking, running, standing and to ambulate forward. It is therefore important to maintain their strengthen and mobility to aid in improving our lower limb health. The double leg heel raise is important to strengthen and create control and stability around the ankle and knee, and provide balance and control for the hip and pelvis.

Instructions

  • Stand facing a wall or supportive surface and place your fingers on the surface for support if needed
  • Ensure your feet are hip distance apart and toes facing forward
  • Push up onto the balls of your feet by lifting the heels from the ground
  • Slowly lower yourself to the ground
  • Try to go up fast and down slowly
  • Repeat 15 times
  • Aim to complete 3 rounds as possible

External rotation:

  • Come into standing with the hands on the wall for balance
  • With straight legs, bring the heels together and the toes out. This will target the medial head of the calf muscle.
  • The feet should form a ‘V shape
  • Keeping the legs straight, lift and lower the heels whilst maintaining this position
  • Repeat as per Physiotherapist guidelines

Internal rotation:

  • Come into standing with the hands on the wall for balance
  • With straight legs, bring the toes together and the heels out. This will target the lateral head of the calf muscle.
  • Keeping the legs straight, lift and lower the heels whilst maintaining this position
  • Repeat as per Physiotherapist guidelines

Metatarsal extension:

  • Extend the toes over a rolled up towel or against the wall
  • Ensure that the ball of the big toe maintains contact with the floor
  • Lift the heels off the ground
  • This is to bias the plantar surface of the foot and encourage lengthening

Soleus variation:

  • Position the back flat against the wall
  • With straight knees, extend the legs away from the wall so you are leaning back
  • Bend the knees to a 90-degree position
  • Slowly lift and lower the heels

Precautions

  • Ensure you are near a wall or surface for balance /support
  • Ensure the knee is straight when completing this exercise
  • The better you get the less support you will need from the wall
  • The muscle will fatigue as the repetitions increase
  • Stop if you feel any pain or are concerned about technique
  • If you are unsure, please speak to your physiotherapist