This exercise works the full length of the foot's arch using a folded towel as a prop.
Place a folded towel just under your toes – not the whole foot. Holding onto something stable, raise your heels a few inches off the floor and hold for 10 seconds, then lower back down. Repeat 10 times.
Although this exercise uses a heel raise movement, it is not a calf exercise. You should feel the effort primarily in the arch of your foot. Some sensation in the calf is normal, but the focus should remain in the foot.
This exercise has been recommended by the clinical team at London Bridge Sports Medicine as part of a structured rehabilitation plan. Always perform it as directed by your clinician.
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