Weighted heel raises are a useful exercise for developing lower leg strength and ankle stability and are an important part of the rehabilitation program for midportion Achilles tendinopathy. As pictured above, the exercise can be performed with one leg or two using a variety of tools to provide resistance, including barbells, dumbbells, kettlebells, or a backpack with weights inside. Performing the exercise on a raised surface allows the ankle to work through a full, functional range of motion. Each pair of images shows concentric contraction (heel fully raised) and eccentric contraction (heel fully lowered).
Courtesy of Jon Grayzel, MD, and Blake Boggess, MD.
