Description:
Sit on a chair or lie comfortably with your legs extended and relaxed. Slowly move your foot upward toward your shin (dorsiflexion), then gently point your toes downward away from the body (plantar flexion). Perform the movement in a slow and controlled manner, holding each position for about 2–3 seconds.

Benefits:
Improves ankle joint mobility and flexibility. Strengthens the muscles around the ankle joint. Enhances blood circulation in the lower limb. Helps improve balance and walking ability. Reduces ankle stiffness after prolonged sitting or immobilization.

Uses in Medical Conditions:
Ankle stiffness or limited ankle mobility Post ankle sprain rehabilitation Foot drop rehabilitation programs Post-operative ankle or lower limb recovery Neurological conditions affecting ankle movement

Targeted Muscles:
Tibialis Anterior , Gastrocnemius , Soleus , Extensor Digitorum Longus , Flexor Digitorum Longus

Description:
Toe standing exercise, also known as a heel raise, is a simple strengthening movement where you slowly lift your heels off the ground to stand on your toes, hold briefly, and then lower your heels back down in a controlled manner. It improves calf strength, ankle stability, and balance.

Benefits:
Strengthens calf muscles Improves ankle stability Enhances balance and coordination Supports better walking and running performance Helps improve lower limb circulation

Uses in Medical Conditions:
Plantar fasciitis Achilles tendinitis (mild/chronic stage) Ankle sprain rehabilitation Flat feet (pes planus) Post knee surgery rehab

Targeted Muscles:
Gastrocnemius , Soleus , Tibialis posterior , Peroneal muscles (for ankle stability) , Intrinsic foot muscles