Exercises / Leg & ankle
Heel walk
- Balance
- Leg & ankle
- Counter or rail
Take short supported steps while holding the toes up.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common practice dose: 5-10 short supported steps, 1-2 passes.
Start: Walking on the heels
Steps
- Stand near support and lift both forefeet so weight moves onto the heels.
- Take a few short steps while keeping the toes off the floor.
- Lower the forefeet and rest.
Cues
- Keep steps short
- Hold the toes up gently
Common mistakes
- Leaning far back
- Stumbling without support
Used for
- Dorsiflexor endurance
- Dynamic balance
Take care (2)
- Practise beside a stable surface and use supervision if falls are a concern.
- Stop for dizziness, chest symptoms or loss of balance.
Evidence (1)
- Home balance and strength retraining reduced falls in the Otago trial; individual heel-walk effects were not measured.1
Easier
References (2)
- Campbell AJ, Robertson MC, Gardner MM, Norton RN, Tilyard MW, Buchner DM. BMJ. 1997;315(7115):1065-1069. Randomised controlled trial of a general practice programme of home based exercise to prevent falls in elderly women
- Dalley AF, Agur AMR. Wolters Kluwer. Moore's Clinically Oriented Anatomy. 9th ed.