How to do the Heel Drop Exercise: 1) stand up on tip toes, 2) then drop down to your heels quickly. Repeat 10 to 15 times.
“The heel drop exercise targets the muscles in your calf. It also targets your heel, lower leg bones and upper leg bones, including your femoral neck.
The heel drop exercise generates ground reaction forces. These ground reaction forces, in turn, create a vibration that stimulates bones in our leg. This is the same stimuli that occurs when we walk briskly or run. This stimuli, or stress, encourages bone formation and leads to increased bone density.
Recent research comparing the heel drops to other osteoporosis exercises indicates that it is one of the better exercises you can do to increase bone density.
It’s recommended you start with one repetition and build up gradually over a few weeks.”…Margaret Martin, Physical Therapist
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