Exercise: A Guide from the National Institute On Aging

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Table of Contents

Plantar Flexion
Illustration of the Plantar Flexion exercise Strengthens ankle and calf muscles. Use ankle weights, if you are ready.

  1. Stand straight, feet flat on floor, holding onto a table or chair for balance.
  2. Slowly stand on tiptoe, as high as possible.
  3. Hold position for 1 second.
  4. Slowly lower heels all the way back down. Pause.
  5. Do the exercise 8 to 15 times.
  6. Rest; then do another set of 8 to 15 repetitions.

As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Rest; then do another set of 8 to 15 alternating repetitions.