1Heel Raise
- 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.
2Heel Raise [Mid Range]
- Stand with the heels coming off the edge of the step/ledge.
- With straight knees maintain the heels in a mid range position.
- It should feel as though the weight is in the balls of the foot, activating the calf muscle.
- 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.
3Chair Squat [Deep Staggered]
- Come into standing in front of a low chair.
- Stagger the feet – the foot closest to the chair will be the working limb.
- Bend the knees and send the bottom back to the chair.
- Use the arms outstretched as a counterbalance.
- Tap the bottom to the chair and rise.