Ankles and knees

Heel Raise: Block Between Heels

Strengthens your calf muscles eccentrically and concentrically, building the ankle power and stability essential for walking, running, and preventing falls.

How to do it

1. 1

   Stand tall with a block between your heels

   Hold a block lightly between your heels so the feet stay parallel and level. Rest a hand on a wall or chair for balance.

2. 2

   Rise slowly onto the balls of your feet

   Press up as high as feels steady, keeping light pressure on the block the whole way so the ankles do not roll outwards.

3. 3

   Lower even more slowly than you rose

   Take about three counts to come back down. The slow lowering is where most of the strengthening happens.

4. 4

   Repeat steadily for 30 to 60 seconds

   Find a rhythm rather than rushing. If the back of the heel or the sole of the foot is more sensitive than usual today, keep the range small, use less height, or do the same movement seated.

What to watch for

The heels drifting apart and the ankles rolling outwards as you rise, which is exactly what the block is there to prevent. Keep light contact on it all the way up and all the way down.

Ways to adjust it

• If Achilles/plantar symptoms are currently reactive or worse than usual: double leg
• Reduce range
• Seated
• Reduce load

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Heel Raise: Single Leg

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.