Simple exercises like heel raises, knee lifts, and elbow-to-elbow stretches from a chair may seem easy, but they offer incredible benefits, especially for beginners and those with limited mobility. Heel raises strengthen the lower legs, improving balance and circulation. Knee lifts engage the core and hip flexors, enhancing stability and mobility. The elbow-to-elbow stretch promotes upper body flexibility and reduces tension in the shoulders and back. These low-impact movements gently build stre

Runners, can you do 25 single leg heel raises? If you’re a regular runner and want to reduce the risk of injury, it’s worth checking you can do 25 single leg heel lifts. If this is a challenge, build your strength slowly with this upgraded heel lift exercise Traditionally heel lifts are programmed with the heel dropping off a step to increase the length in the calf. But if you’re out and about and don’t have a step handy when you want to do this exercise, this is the perfect hack! Just take a st

Treating a 15 mm Limb Length Discrepancy with a Full Sole Lift and Orthoses with a Unilateral Heel Lift Here is a patient that was experiencing knee pain from her 15 mm limb length discrepancy, with the left side being longer than the right. I prescribed a 6 mm (1/4") full sole lift to be added into the right shoe sole along with a 6 mm heel lift added to her right custom foot orthosis. Her left custom foot orthosis had no heel lift added to it. You can clearly see the change in gait dynamics fr