ASSISTED HEEL–TOE RAISE
Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.
How to Perform
- Stand in water between waist and mid-chest depth facing the pool wall, holding the rail with both hands.
- Place feet hip-width apart with weight evenly distributed and spine tall.
- Slowly lift both heels to rise onto the balls of the feet, pausing briefly at the top.
- Lower the heels back down, then gently lift the toes to rock weight toward the heels without losing balance.
- Continue alternating heel and toe raises for 8 to 12 controlled repetitions, resting as needed.
Key Execution Cues
Remember: Move smoothly, keep knees soft, and focus on feeling the
water support you as your weight shifts forward and back.
Safety & Precautions
Important: Use caution with acute ankle fractures, severe
neuropathy, or uncontrolled vertigo; ensure close support for high fall-risk
clients.
Additional Safety Notes: Maintain at least one firm hand contact with the rail, avoid fast or jerky movements, and stop if ankle or calf cramping begins.
Exercise Modifications
Make it Harder (Progressions)
Perform the raises with one hand or fingertip support only, or increase repetitions to build additional endurance.
Make it Easier (Regressions)
Limit movement to smaller heel or toe lifts, or perform only heel raises until control improves.