How to do it
You need: A kitchen counter or sturdy chair for light balance support.
Stand tall behind a kitchen counter or a sturdy chair, feet hip-width apart. Rest your fingertips on it for balance only - not to pull up with.
- Slowly rise up onto the balls of both feet, lifting your heels as high as feels comfortable.
- Pause at the top for a second, keeping your ankles steady and pointing straight ahead.
- Lower your heels back down slowly, taking about three seconds.
- Once two-legged raises feel easy, progress to rising and lowering on the injured leg only.
Form cues
- Push evenly through your big toe and second toe, not rolling out towards the little-toe side.
- Keep your knees straight but soft, and your body upright.
- The slow lowering is where the strength is built - control it all the way down.
Common mistakes
- Bouncing quickly through the reps instead of controlling them.
- Leaning your body weight onto your hands through the counter.
- Letting your ankles roll outward at the top.
Safety: Stop and message your physio if you get sharp pain in the ankle or heel, or the ankle gives way.