Plantar Flexion Exercise

Strengthens ankle and calf muscles. Use ankle weights, if you are ready.

Exercise Instructions

1. Stand straight, feet flat on floor, holding onto a table or chair for balance.

2. Slowly stand on tiptoe, as high as possible.

3. Hold position for 1 second.

4. Slowly lower heels all the way back down. Pause.

5. Do the exercise 8 to 15 times.

6. Rest; then do another set of 8 to 15 repetitions.

Plantar Flexion Variation

As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Rest; then do another set of 8 to 15 alternating repetitions. Below is an example of using the Plantar Flexion exercise for gains in both balance and strength.

1. Stand straight; hold onto a table or chair for balance.

2. Slowly stand on tip toe, as high as possible.

3. Hold position for 1 second.

4. Slowly lower heels all the way back down. Pause.

5. Repeat 8 to 15 times.

6. Rest; then do another set of 8 to 15 repetitions.

7. Add modifications as you progress.