Foot and Ankle Exercises: Single-Leg Heel Raise
This exercise is designed to stretch and strengthen your feet and ankles. Before beginning the exercise, read through all the instructions. While exercising, breathe normally and don’t bounce. If you feel any pain, stop the exercise. If pain persists, inform your healthcare provider. If you recently had joint surgery, talk with your provider before doing this exercise. Here are the steps to the single-leg heel raise:
Stand, using something sturdy like a wall or a counter for balance only. Lift 1 foot and stand with your weight on the other foot and your knee straight.
Rise up on your toes, hold for 5 seconds, and then slowly lower back onto your heel.
Repeat 10 times. Do 3 sets a day.