An isometric calf raise hold means rising onto the ball of your foot and staying there, without moving up and down. You rise on both feet, take the other foot off the floor, hold on the leg you are working, then come back down on both. Physios often use holds like this when raising and lowering the heel irritates a sore tendon too much, for example in some Achilles programs.

How to do the isometric calf raise hold

Stand facing a wall with your feet hip width apart and rest both hands on the wall at about chest height.
Keep your knees straight and rise onto the balls of both feet.
Shift your weight onto the leg you are working, then bend the other knee to lift that foot off the floor behind you.
Hold this position, heel up and knee straight, with your weight over the big toe side of the foot. Breathe normally.
Put the other foot back down and lower both heels to the floor together. Rest, then repeat.

What you should feel

The calf of your standing leg working harder the longer you hold, sometimes with a little shaking near the end. That is fine. Sharp pain is not.

Common mistakes

Letting the heel slowly sink during the hold. Stay at the same height.
Bending the standing knee.
Lowering down on the working leg alone. The voice guide brings you down on both feet.
Holding your breath while you hold the position.

How often

Many programs use holds of 20 to 45 seconds, repeated 3 to 5 times with a rest in between, once a day. Your physio will adjust this, including how long to hold and when to add weight.

Stop and check with your physio if

Sharp pain in the Achilles tendon, heel or calf, or pain that grows the longer you hold.
A sudden pop or snap at the back of your ankle or heel, a feeling that someone kicked you there, or sudden pain there after which you cannot push off or rise onto your toes on that leg. Stop, take the weight off that leg carefully and go to an urgent care center or emergency department the same day, even if you can still walk, as this can be a torn Achilles tendon.
Your calf or thigh becomes swollen, warm, tender, red or darker than usual, or has a throbbing or cramping pain that feels different from normal muscle ache. Stop and get medical advice the same day, as this can be a blood clot. If you are also short of breath or have chest pain, call emergency services.

From the clinic

If holding on one leg is too hard at first, do the hold on both feet. Once long holds feel easy, the moving versions are the single leg heel raise and the eccentric calf raise. Keep your hands on the wall the whole time if your balance is poor.

Mild tendon discomfort during the hold is normally accepted in Achilles programs. It should be gone within a day and no worse the next morning. If it is worse, ease off and let your physio know. After an Achilles tendon repair or ankle surgery, loading on one leg only starts when your surgeon's protocol allows, so ask your physio first. If you have high blood pressure or a heart condition, check with your doctor before doing long holds.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Isometric calf raise hold