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.
Instructions:
- 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