Strengthens the plantar flexor muscles and the Achilles tendon.

Injury Prevention

Caution: If you have a history of Achilles pain or bursitis, perform this exercise on the floor.


You will need a step for this exercise. If you need to, hold on to something for support. Stand with the balls of your feet on the step, feet just less than hip-width apart. Keep your feet parallel to the floor. Now raise the heels as high as possible. Slowly (3 seconds) drop your heels down as far as possible in one controlled movement. Immediately raise them again in one controlled movement (3 seconds) to the topmost position. Hold at the top for 2 seconds. Do 3 sets of 10 repetitions.

Video ->

“If you can fill the unforgiving minute With sixty seconds’ worth of distance run, Yours is the Earth and everything that’s in it”

- Rudyard Kipling