This exercise is single leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg.

1. Stand on one leg with your knees straight, have the ball of your foot on a step, with your heels hanging off the edge, from this position raise up onto your toes as high as you are able to.
2. Once at the top of the movement slowly return to your starting position. Hold onto the wall or banister to help with your balance. How far your heel drops off the step on the way down will depend on your ankle mobility, strength and potentially your pain levels.
3. Try and keep the movement slow and controlled on the way up and down. With practice you may find that you are able to get higher as you get stronger with this exercise.

When you are able to complete the suggested reps and sets in your training programme with ease you can make it harder by holding a weight when you perform the exercise. Equally if you are finding the exercise a bit tough you may need to perform a double leg calf raise instead.