#1 The Doorstep Heel Raise and Lower
Mobilization for mucles and joints below the knee...
Contents
About the exercise
The video (2 minutes)
Benefits
For best results…
Cautions and modifications…
About the exercise
This exercise is the first in the Btpilates base workout routine and is a great way to start a Pilates mat class. It is also an excellent stand-alone therapeutic daily exercise. (Scroll down to view the list of benefits!)
It’s easy and convenient to do and you can you can read emails or listen to podcasts and music at the same time if you wish.
The video (2 minutes)
Benefits
1. The load is moderate, permitting a full range of motion without unnecessary strain on the ankle's support ligaments.
2. The smooth and calming movement makes it easy to scan your body for tension and let it go.
3. The body is supported on a narrow base of balls of toes and toes, making it uncomfortable to do anything other than stand tall and aligned like a skyscraper - the epitome of good looks and nice posture!
4. You have a stick to lean on to provide balance, which frees your toes to wriggle and your balls of toes to squeeze together!-
You can lift and wriggle your toes.
You can curl your foot around the stool like a bird on a perch.
You can lift your toes like a jockey standing tall in the stirrups.
5. The continuous load tires overworked strands in the calf muscles to the point that they don’t work, and the less tired strands take over. This strengthens loose and lazy sections in the muscle so that, over time, the whole calf muscle and Achilles complex equally distribute the workload through the full range of movement of the ankle joint, with the result that no single section overloads and becomes damaged.
6. The slow load on the Achilles squeezes any fluid build-up out of the tendon, providing a re-alignment stimulus to the tendinous fibres. Thus, connective tissue scars, tangles and jelly-like buildups are encouraged to reform the strong linear arrangement of collagen fibres that we see in a healthy tendon.
7. The muscle pump action pushes blood and fluids out of the ankle and lower leg back into the veins and lymphatic system; this prevents foot swelling and slow healing due to poor circulation.
For best results…
Perform two to seven times weekly, depending on how painful your Achilles and calf muscles are.
One to two minutes
Do static single leg static heel raises in the same session
Cautions and modifications…
Don’t perform immediately after acute injury or if there is excessive pain.
After an initial rest period (determined by your health professional), perform the exercise with most of the load on your better leg and work the damaged part within its comfortable range of movement. This will promote a rapid return to full function.