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Isometric Heel Raise With the Toes Dorsiflexed Over a Rolled Towel

IntermediateStrengthTier T2

You stand with the toes of both feet resting up on a rolled towel and your heels on the floor, knees slightly bent. You lift both heels 1 to 2 inches off the floor and hold that position. Some discomfort may be normal.

Targets: Foot & Toes
Muscles: Gastrocnemius, Soleus

Stop if

If this were to occur, please see your GP / Physiotherapist for further advice.

Also stop if you notice
A significant increase in pain or swelling. Do not continue the exercises if they significantly increase your pain or swelling.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • towel + stairs or step

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • This programme is to be performed every other day; the isometric heel raise is held for 30 to 60 seconds, 3 sets, and once 3 sets of 60 seconds can be managed then begin Progression 1 (full heel raises from a flat surface), then Progression 2 (heel raises on a step) and Progression 3 (single-leg heel raises on a step) — each later progression keeps the same rolled towel under the toes.
  • It is normal to feel discomfort doing these exercises, but stop and see a GP or physiotherapist if pain or swelling significantly increases.
  1. A woman standing with both heels on bare floor and the toes of both feet draped up and over a rolled towel in front of them, knees slightly bent.

    Step 1 of 3

    Stand with the toes of both feet resting up over a rolled towel and both heels on the floor behind it, knees slightly bent.

  2. The same woman with both heels raised a small distance off the floor, weight through the balls of both feet and the towel-draped toes, knees still slightly bent.

    Step 2 of 3

    Lift both heels 1 to 2 inches off the floor and hold this position.

  3. A woman standing with both heels on bare floor and the toes of both feet draped up and over a rolled towel in front of them, knees slightly bent.

    Step 3 of 3

    Stand with the toes of both feet resting up over a rolled towel and both heels on the floor behind it, knees slightly bent.

What you should feel

It is normal to experience discomfort when completing these exercises.

Breathing

  • Breathe normally throughout.

Safety Information

It is normal to experience discomfort when completing these exercises, but not to continue if they significantly increase pain or swelling, and to see a GP or physiotherapist if that occurs. Keep the knees in a slightly bent position throughout these exercises. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.