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Heel drops

A listing is not a recommendation.

Origin: A folk practice that spread in Japan (also discussed in the context of bone stimulus) · Tradition: A folk exercise habit · Movement

What it is

A simple exercise of rising onto the toes and then lowering the heels. It is sometimes introduced in the hope of stimulating bone or activating the lower leg.

A short introduction (not a treatment instruction)

1. On a stable floor, hold a wall if needed.
2. Raise the heels a little and lower them quietly. Do not jump down from a high step.
3. Start from about ten repetitions. Stop if there is pain.

Symptoms or aims often mentioned with this practice

• Balance and fall prevention
• Ankle or foot pain
• Posture

Related symptom videos

• Balance & fall prevention
• Posture

Research notes (this is not a promise of effect)

C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read

Evidence that heel drops themselves have a distinct effect (for example on bone density) is limited if overstated. It overlaps in part with research on eccentric exercise of the lower leg and Achilles tendon, but the aims differ. People at risk of falling should use a support.

Sources

• Cochrane: Exercise for preventing falls in older people living in the community