Heel Raises

Why it helps

Heel raises strengthen the calf muscles and improve ankle stability which is important for safe walking and balance.

Step-by-step

1. Stand behind a chair or next to a countertop and hold on for balance.
2. Slowly lift both heels off the floor as high as comfortable, rising onto your toes.
3. Hold at the top for 1–2 seconds, then lower slowly back down.
4. Perform 10–15 repetitions for 2 sets, adjusting to your comfort.

Progressions

Progress by doing single-leg heel raises (hold onto support) or add more repetitions. If balance is limited, perform seated heel raises first.

Common mistakes & safety

Don't bounce; use controlled motion. If you feel sharp Achilles or calf pain, stop and consult a clinician.

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