Ankle and Foot Exercises

Calf Raises

Calf raises, also called heel raises, mean rising onto your toes and lowering slowly. They strengthen the calf and Achilles tendon, improve push-off when walking and support balance, and are central to rehab for Achilles and heel problems.

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What it does

The calf generates push-off with every step. Progressive calf raises are the core of Achilles tendinopathy rehab and help in heel pain and after ankle injuries.

Our physiotherapists use it most often for achilles tendon rupture, plantar fasciitis and ankle sprain, and it features in our sports physiotherapy programmes.

How to do it

Stand holding a counter with feet hip width apart.
Rise up onto the balls of your feet as high as you can.
Pause 1 second, then lower slowly over 3 seconds.
Progress to single-leg raises.
Advanced: do them on a step, lowering the heel below the step level.

How much

15 repetitions, 3 sets, once a day. For tendon rehab, we set specific loads.

Common mistakes

Rolling out onto the little toe side.
Dropping down quickly.

Stop and check with us if

Achilles pain is worse the next morning and doesn't settle.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Are heel raises and calf raises the same?

Yes. The names are used interchangeably.

How many single-leg raises should I manage?

Around 20 to 25 is a common target for healthy adults, but it varies with age.

Related treatments

Sports

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.