Heel Raises: So Important for Seniors and Overall Health

https://youtu.be/0r6w8K6ckQk

     This video highlights one of the two most important exercises in the lower extremity and is well done. The end of the video discusses negative heel positions and this is where I would differ as I prefer to have my patients stay away from negative heel positions. However, the logical progression to this video of gradually adding more difficulty is wonderful. The goal standard in sports medicine is 25 single leg heel raises, and the video shows you how to get there. The video also does not delve into the complexity of separating the gastrocnemius and soleus muscles, but again it is a great starting place. You want to gradually, probably on a weekly basis, add 2 more repetitions from her starting point of 1 set of 5 repetitions. Work your way through two sided heel raises, to two sided up and one down, to single sided (one up and down). Have fun getting your achilles tendons stronger. 

Achilles Strengthening Progression from 2 sided to Single Heel Raises Video Presentation

 

https://youtu.be/HqAQ1SEP61c

<iframe width="560" height="315" src="https://www.youtube.com/embed/HqAQ1SEP61c" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

The video above discussed the aspect of achilles injury rehabilitation as the patient advances to weight bearing exercises. This can be many months after an injury or just following an injury. It is so important to find the right amount of strengthening any injured patient can do safely from day one of your involvement with their rehabilitation. I hope you can appreciate the subtleties presented.