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Writer's pictureKeep It Moving PT & Wellness

Week 65: Bent Knee Single Leg Heel Raise

It's October, which means we're right in the heart of peak foliage season, so this month's theme is Leaf Peeping Season! Which means mobility drills to counteract all that time spent in the car, and strength drills to prep you for those sought after walks and hikes in the woods!



Exercise: Bent Knee Single Leg Heel Raises


Purpose: To strengthen the posterior calf and foot intrinsic and extrinsic muscles biasing the soleus muscle with the knee bent


Who It's For: Hikers, walkers, New Yorkers, New Englanders, the Canadians! Everyone who travels far and wide to experience the crisp, cool, charming woods during this fall season


Why We Love It: It strengthens the calf and foot muscles with the knee bent - a very important position to have strength in for navigating hiking trails!


Procedure:


  1. Stand facing a wall with your knee slightly bent to 15-25 degrees. Keep your foot parallel to your shin.

  2. Raise your heel off the floor as high as you can with a cadence of one second on the lift, and one second on the lower. 

  3. Maintain equal weightbearing on the base of your big toe and little toe (the ball of your foot) the entire time.

  4. Repeat as prescribed. 


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


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Suite 207

Burlington, MA 01803


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