Exercise
Foot
3 sets × 12–15 reps · about 6 min
Slow calf raises off a step
Build calf and foot strength for heel pain, Achilles issues and running.
Consult your clinician before starting exercises
This is a general example, not a personal treatment plan. Stop if you feel sharp pain, numbness or tingling, and check with your physical therapist first.
Slow, controlled calf raises load the calf and the tissues under your foot in a way that helps them adapt. They’re a staple for plantar fasciitis and running injuries.
How to do it
1. Stand on a step with the balls of your feet on the edge and a hand on the rail.
2. Rise up onto your toes over two seconds.
3. Lower slowly over three seconds until your heels drop just below the step.
4. Keep the movement smooth. Some mild discomfort is common; sharp pain is not.
Progression
When three sets feel easy, try single-leg raises or hold a light weight.
Stop if you feel sharp pain, numbness or tingling, and check with your clinician before continuing.
Keep going
