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Physiotherapist Jason Pongracic
Updated 12-6-25
Additional Notes
  • Progress through these levels as tolerated
  • - only progress to next level once you feel the previous level is easy and comfortable
  • A) Double Leg Holds building up to 3 x 30 seconds
  • B) Single Leg Holds building up to 3 x 30 seconds
  • *HOLDS CAN BE COMPLETED 2-3 X DAILY AS TOLERATED
  • - MIN ONCE DAILY
  • C) Double Leg Up/Down slowly 3 x 10
  • D) Single Leg Up/Down slowly 3 x 10
  • *UP/DOWN TO BE COMPLETED MAX ONCE DAILY
  • - MIN ONCE EVERY 2ND DAY
  • E) Let me know once you get to this point
1Heel Raise
3 sets
30 seconds
  • 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 [Flat]
3 sets
30 seconds
  • Stand facing a wall or stable surface and place your fingers on 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.
  • Transfer your weight to one leg with the heel still lifted.
  • Lift the other leg off the ground.
  • Balance on the ball of the foot of one leg.
  • Slowly lower yourself to the ground on that leg.
  • Place both feet back on the ground.
  • Restart pushing up onto both feet.
  • Complete pace and number of repetitions as instructed by your Physiotherapist.