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Plantar Flexion Exercise

Exercise for Seniors

What this exercise does.

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

How this exercise helps you.

Elastic, flexible ankle muscles can give your body a built-in defense against sprains and strains.

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; do another set, 8 to 15 reps.

Plantar Flexion

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.

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