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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Disclaimer
The information in this article is intended for educational purposes within the context of continuing education for massage therapists, continuing education for athletic trainers, continuing education for physical therapists, continuing education for chiropractors, and continuing education for rehabilitation professionals. It is not a substitute for medical advice, diagnosis, or treatment. Although every effort has been made to ensure accuracy and reflect current understanding at the time of publication, practitioners must always work within the legal scope of their professional practice and follow all regional regulatory guidelines.
Hands-on techniques and clinical applications described in this material should only be performed by appropriately trained and licensed professionals. Individuals experiencing pain or symptoms should be referred to a qualified healthcare provider for assessment. Niel Asher Education is not responsible for any injury, loss, or damage resulting from the use or misuse of the information provided in this content.
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