Stand on a step with your heel off the edge of the step.
Push up on your toes, then slowly count to 10 as you lower yourself back down until your heel is below the step. If it hurts to push up on your toes you can put most of your weight on your other foot as you push up, or use your arms to help you.
Repeat the exercise 8 to 12 times, half with the knee straight and half with the knee bent.
Primary Medical Reviewer
William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Specialist Medical Reviewer
David A. Fleckenstein, MPT - Physical Therapy
January 3, 2011
Last Revised: January 3, 2011
William H. Blahd, Jr., MD, FACEP - Emergency Medicine David A. Fleckenstein, MPT - Physical Therapy