Ankle Raises
Technique:
• Begin by standing in front of a step or riser with feet shoulder width apart, facing forward
• Step up onto the step with both feet, holding on a rail or chair, and letting heels hang off the edge
• Rise up onto your toes as high as possible in one smooth motion. Hold for a couple seconds
• Slowly lower heels as far as possible, below the level of the step to complete one rep
Special Instructions - You can extend your arms out to your sides or lightly rest your fingertips on a wall or chair to help with balance
Make it harder: one-leg calf raises following the same instructions. Alternate feet after completing one set on each side
How Often?
On both legs – repeat 10 x 3 reps each leg Repeat 30 times, twice daily
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Niel Asher Education (NAT Global Campus) is a globally recognised provider of high-quality professional learning for hands-on health and movement practitioners. Through an extensive catalogue of expert-led online courses, NAT delivers continuing education for massage therapists, supporting both newly qualified and highly experienced professionals with practical, clinically relevant training designed for real-world practice.
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Through partnerships with leading educational platforms and organisations worldwide, Niel Asher Education continues to expand access to trusted, high-quality continuing education for massage therapists, continuing education for physical therapists, continuing education for athletic trainers, continuing education for chiropractors, and continuing education for rehabilitation professionals, supporting lifelong learning and professional excellence across the global therapy community.
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