Level 2 | Plantar Heel Raises
Jon Grayson
How Often: x3 sets of x15 reps on 2 feet. x4 sets of x8reps on 1 leg. Twice a day. Every other day
Description: Standing at a wall for support with feet on the edge of a step, with a rolled up towel under the toes. Ideally barefoot, slowly raise up onto toes and down with control. Do this with a bent knee. Progress to 1 leg and add a weight in the same side or with a rucksack on to progress further.
Top Tip: Count 1,2,3 slowly as you raise and then the same as you lower to set your steady pace.
Goal: Improve calf/medial arch strength and reduce pain around the plantar fascia
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