To perform a single-leg heel raise test, step onto a slightly elevated surface and lift your heel while standing on one leg.
Steps for Performing the Single-Leg Heel Raise Test
Here's a breakdown of how to execute the heel raise test correctly, as demonstrated in the provided reference:
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Preparation:
- Stand with one foot on a slightly elevated surface, such as a step.
- Ensure the other foot is not touching the ground.
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Execution:
- Press through the ball of the foot that is on the step.
- Lift your heel off the step, focusing on using your calf muscles.
- Hold the raised position briefly before slowly lowering your heel back to the step.
- Repeat the heel raise multiple times.
- If you are able to do many repetitions, this shows good calf strength.
Purpose of the Heel Raise Test
The heel raise test is used to evaluate the strength and endurance of your calf muscles. The single leg test isolates each leg to uncover discrepancies between the left and right.
Example of Heel Raise test from Reference
In the video, Mike demonstrates this test by standing on a step and then lifting his heel off the step by pressing through the ball of his foot, effectively performing a heel raise.
