Unilateral heel raise exercise

Unilateral heel raises are performed on a step or platform with a towel under the toes to increase dorsal flexion of the toes for patients with plantar fasciitis. Each heel raise consists of 3 seconds going up and 3 seconds going down, with a 2-second pause in between full elevation and going down. This can be done up to 12 times in a row. For patients who cannot tolerate the exercise on 1 leg, it can be performed using both legs. This exercise can be performed every other day.

As a general exercise for leg strength and ankle stability and mobility in healthy individuals, the heel raise can be performed with a forceful going up (less than a second), approximately a 1-second pause at full elevation, and then a 2- or 3-second controlled going down. One to 3 sets of 10 to 15 repetitions can be performed on each leg. The towel may be omitted.