Single-Leg Heel Raises: Ankle Test and Strong Feet

Students assess their calf endurance with the single-leg heel raise test and check big-toe mobility. Then they practice foot and ankle strength exercises that help prevent sprains and aches.

How to play

1. Explain the role of the ankle and foot as the first joint to take impact and the link to ankle sprains (2 min).
2. Test in pairs: standing on one leg with two fingers touching the wall, do full heel raises to a metronome at 60 beats per minute (up and down) until you can't keep the height or the beat; count reps for each leg and compare with the reference of about 25 (6 min).
3. Big-toe mobility: standing, the partner lifts the big toe and checks whether the arch rises; then spread and lift the toes one at a time (3 min).
4. Foot strength: short foot (shorten the arch without curling the toes), heel raises off the edge of a gym bench with a slow 3-second lowering, and walking on toes and on heels (6 min).
5. Write down each side's reps, the difference between them and one exercise you'll add to your routine (3 min).

Rules

• The test is done barefoot or in non-slip socks on a clean, dry surface.
• Keep the knee straight and don't lean on the wall: fingers only, for balance.
• On the bench edge, lower with control and keep one hand on the wall bars or the wall.
• If Achilles tendon pain shows up, stop the test and note it.

Variations

Adaptations

• Limited mobility: does seated heel raises with weight on the knees and toe exercises with a towel.
• Recent sprain: sticks to toe mobility and seated short foot.
• Visual impairment: the metronome sets the pace with sound and the partner confirms the correct height with a tap.

Learning goals

• Assess lower-leg muscle endurance with a simple test.
• Compare and interpret performance between both sides.
• Learn foot and ankle strength exercises to prevent injuries.

Equipment for a class of 25

• gym benches: 4
• tablets or phones: 4
• worksheets: 28

Teacher tip

Many teens don't reach 20 reps on one side, especially after old sprains. One phone per group with a metronome app is enough.

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