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Chris posted an update
Heel Up Ankle Stabilization Isometric Hold
Instructions:
Start by standing with your feet hip-width apart. You can perform this exercise on a flat surface or use a slightly unstable surface, like a balance pad, to increase difficulty. Ensure you have something nearby to hold onto for balance if needed.
Shift your weight onto one foot and slowly lift your heel off the ground, balancing on the ball of your foot. Your toes and the ball of your foot should remain in contact with the ground while your heel is elevated.
Focus on engaging the muscles around your ankle to stabilize the position. Keep your knee slightly bent, not locked, and ensure your hips stay level.
Maintain this elevated heel position for 30 seconds, keeping your body as still as possible. Focus on feeling the tension and stabilization in your ankle.
After holding the position, switch to the other foot and repeat.
Perform two sets of 30-second holds on each foot.
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