Reproduced from OrthoInfo. © American Academy of Orthopaedic Surgeons.

Main muscles worked: Gastrocnemius-soleus complex You should feel this exercise in your calf

Equipment needed: Chair for support

Step-by-step directions

  • Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.
  • Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.
  • Raise the heel of your affected foot as high as you can, then lower.
  • Repeat 10 times.

Tip: Do not bend the knee of your working leg.

Repetitions: 2 sets of 10

Days per week: 6 to 7

Download a PDF that includes more foot and ankle conditioning exercises.

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