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.

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.

• Alternating Heel Lift and Drop: Step

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.