Single-leg heel raise
A fundamental exercise for runners, for ankle stability and prevention of Achilles tendon discomfort.
- Area
- Calf and foot
- Series
- 3
- Repetitions
- 3 sets of 15 repetitions per leg
- Frequency
- 3 to 4 days per week
How to do it step by step
-
Stand on one foot on the edge of a step or on firm ground, using a wall for balance.
-
Rise up onto your toes as high as possible by contracting your calf muscles.
-
Hold for 1 second at the top and lower slowly, feeling the control in the tendon.
-
Complete the repetitions and switch legs.
Why it helps
The gastrocnemius and soleus muscles absorb several times the body’s weight when walking or running. Strengthening them prevents plantar fasciitis and tendinopathies.
Common Mistakes
Bouncing without control. The downward movement should last at least two full seconds to properly stimulate the tendon.
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Activates the glutes and relieves pressure on the tired lower back. Safe and recommended for strengthening the pelvis.
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