Peroneal Heel Raises
- Type of exercise: Strength and co-ordination
- Muscles used: Gastrocnemius, Soleus and Peroneus longus, peroneus brevis.
- Good for: Developing strength and coordination
- When to use during rehab: Middle
This exercise requires the use of a rubber band and a heavy, stable object to which it can be attached. In this example, a weights tree is used, although this can be substituted for a different heavy object when the patient is doing this exercise at home.
- Attach one end of the rubber band to a stable, heavy object.
- Next, have the patient place the rubber band around their ankle, ensuring that there is slight tension (meaning the band is pulling the ankle in its direction).
- Have the patient stand on one leg, and push themselves onto their toes.
- Have them repeat this movement, in a slow controlled manner. It should take around 2-4 seconds for the patient to go up onto their toes and another 2-4 seconds for them to come back down again.
- The patient should feel the muscles working down the lateral side of their leg.