Alternating Heel Toe Raises
- Gentle
- Seated
- Ankles & feet
- Legs
Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.
What it is
Rock your feet from heels to toes. It trains the small muscles at the front and back of the lower leg that keep you steady.
How to do it
- Sit tall with feet flat and hip-width apart.
- Lift your toes and keep your heels down.
- Lower the toes, then lift your heels and keep the toes down.
- Keep rocking slowly from one to the other.
Key tip: Pause for a second at each end of the movement. Slow is better than fast here.
Who should skip it, and why
- You have lost feeling in your feet (for example from diabetes). You may not feel where your foot lands. Watch your feet, go slowly and keep both hands on the chair.
Easier and harder versions
- Easier
- Do only the toe lifts or only the heel lifts.
- Harder
- Press your hands gently down on your thighs to add some resistance to the heel lift.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.