The calf muscles and lower limb muscles are important in walking, running, standing and to ambulate forward. It is therefore important to maintain their strength and mobility to aid in improving our lower limb health. As with the double leg heel raise, single leg heel raise is important to build strength and control 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 wall for support if needed
- Ensure your feet are hip distance apart and toes facing forward
- Take your weight onto the right leg removing your left leg from the floor
- Gently transfer your weight to the ball of your right foot
- Push up onto the ball of your foot by lifting the heel from the ground
- Slowly lower yourself to the ground
- Try to go up fast and down slowly
- Repeat as per Physiotherapist guidelines
Soleus variation seated:
- Sit on the edge of a chair at a height so the knee is bent to approximately 90 degrees and the feet are planted on the ground
- Using pressure from the hands onto the affected limb, raise the heel against the resistance
- The heel lifts and lowers in a controlled manner against resistance
Soleus variation standing:
- Face the wall and use your hands for balance
- Bend the knees as if you’re doing a half squat
- Maintaining this bend in the knees, lift and lower the heels off the ground
- To progress complete on one leg, again maintaining the bend in the knee
Internal rotation:
- Come into standing with the target limb furthest from the wall
- Lean the shoulder against the wall so you are forming a diagonal to the ground
- Lift the leg closest to the wall
- Slightly turn the pinky toe in towards the ankle of the working leg
- Lift the heel with a pause at the top and lower with control
- Repeat as per Physiotherapist guidelines
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