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Isometrics involve the target limb being put under load without moving through range. This is a great way to introduce load to tendons and muscles without provoking painful symptoms. The following three videos demonstrate a single leg isometric heel raise through bottom-mid and end-range. Your Physiotherapist will prescribe which exercise is appropriate for you and for what duration.


  • Stand with the heels coming off the edge of the step/ledge
  • With straight knees maintain the heels in a bottom-mid-end range position
  • Once in position, take the unaffected limb off the step and maintain contact with the forefoot of the target limb
  • Keep the heel in a neutral position without inward/outward rotation
  • Maintain for the duration as per Physiotherapist guidelines
  • Ensure there is something stable to maintain balance

Seated variation:

  • Sitting on your bottom extend the legs out against a wall or step
  • With the target limb, press the forefoot into the step without letting the ankle joint move
  • Keep the knee pressing into the ground to maintain a straight leg
  • Relax the pressure from the forefoot and repeat as per Physiotherapist guidelines
  • Ensure you’re sitting upright on the sit bones and not collapsing through the chest