Sit on bench/chair with your hips and knees at 90 degrees.

Place appropriate dumbbell weight on quad. Keep dumbbell balanced with both hands.

Lift your heel up as high as you can, whilst keeping your other foot on the floor.

Control your foot on the way down.

Repeat as prescribed.

Repeat on opposite side.

Will help:

Plantar fasciitis

Medial tibial stress syndrome

Achilles tendinopathy

Achilles repair

Calf tear