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Plantar
Flexion
Strengthens ankle and calf
muscles (also described in balance
section). Use
ankle weights, if you are ready to. Stand straight, feet
flat on the floor, holding onto the edge of a table or chair
for balance. Take 3 seconds to stand as high up on tiptoe as
you can; hold for 1 second, then take 3 seconds to slowly
lower yourself back down. Do this exercise 8 to 15 times;
rest a minute, then do another set of 8 to 15 repetitions.
As you become stronger, do this exercise first on your right
leg only, then on your left leg only, for a total of 8 to 15
times on each leg. Rest a minute, then do another set of 8
to 15 alternating repetitions.
Summary:
- Stand straight, holding table or chair for balance.
- Slowly stand on tiptoe, as high as possible.
- Hold position.
- Slowly lower heels all the way back down.
Variation, as strength increases:
Do the exercise standing on one leg only, alternating
legs.