Isometric Heel Raises for Runners

Isometric exercises, where you hold a muscle contraction without moving the joint, are a first-line treatment for tendon pain. Isometric heel raises are particularly useful for runners dealing with Achilles tendinopathy or calf tightness.

How to Perform Isometric Heel Raises

Stand on the edge of a step with your heels hanging off the back. Rise up onto your toes, then hold the top position for 30-45 seconds. You can do this on both legs to start, then progress to single leg holds as your strength improves.

Key Points

• Hold at the top of the movement, do not bounce
• Aim for 4-5 holds of 30-45 seconds
• Use this exercise for pain relief, it can reduce tendon pain for several hours
• Progress to single leg when you can comfortably hold for 45 seconds on two legs

For more on calf and Achilles rehabilitation, see our isometric calf raise for Achilles tendinopathy and eccentric calf raises.