Double heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double heel raise )

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Name of exercise  AROM ankle PF bil stand
Other names of exercise Double heel raise
Description of exercise Double heel raise exercise is a simple yet effective lower body exercise that primarily targets the calf muscles. To perform this exercise, stand with your feet hip-width apart and slowly raise both heels off the ground, coming onto your toes. Hold this position for a few seconds and then slowly lower your heels back down to the ground. This exercise can be done on a flat surface or on an elevated surface such as a step or stair. It helps to strengthen and tone the calf muscles, improve balance, and can also be beneficial for preventing ankle injuries. It can be modified for different fitness levels by adjusting the speed and number of repetitions.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand, using chair for balance.
  • Raise up on toes, through full range.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Geriatrics
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved calf strength
  • Increased ankle stability
  • Better balance
  • Improved athletic performance
  • Reduced risk of injury
  • Improved posture
  • Increased bone density
  • Improved circulation
  • Improved flexibility
  • Enhanced coordination

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The double heel raise exercise should be avoided if you have any injuries or conditions that affect your feet, ankles, or calves. This includes conditions like plantar fasciitis, Achilles tendonitis, or any recent sprains or strains in the lower leg. It is also not recommended for individuals with osteoporosis or any other bone-related issues. If you experience pain or discomfort while performing this exercise, it is important to stop immediately and consult with a medical professional. Additionally, this exercise may not be suitable for pregnant women or individuals with balance issues. It is always best to consult with a healthcare provider before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable surface to perform the exercise
  • Keep your feet parallel and shoulder-width apart
  • Engage your core muscles
  • Keep your knees straight throughout the exercise
  • Avoid locking your knees
  • Keep your arms by your sides or hold onto a stable object for balance
  • Slowly and controlled movement is key
  • Avoid bouncing or jerky movements
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Achilles tendinitis
  • Plantar fasciitis
  • Shin splints
  • Calf strain
  • Ankle sprains

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    Frequently asked questions

     

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