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Physiotherapist Jason Pongracic
Updated 2-7-25
How Often
Complete three times per day
Additional Notes
– Only as much weight as you feel comfortable through the sore side
– x3 daily eg. breakfast, lunch and dinner Once feeling easy, comfortable and not irritating your or stirring you up, you can increase the challenge by:
– hold for longer eg. 3 x 20 or 3 x 30 seconds
– put a higher percentage of your weight through that sore side
Resources
1Heel Raise
3 sets
15 seconds
Three times / day
  • 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.
Jason Pongracic Peak Physio Newcastle Rutherford Budgewoi

– 3 x 15 second holds
– Only as much weight as you feel comfortable through the sore side
– x3 daily eg. breakfast, lunch and dinner

Once feeling easy, comfortable and not irritating your or stirring you up, you can increase the challenge by:
– hold for longer eg. 3 x 20 or 3 x 30 seconds
– put a higher percentage of your weight through that sore side