CONCENTRIC CALF RAISE DOUBLE
PROGRESSION 1
GOAL:
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TO INCREASE THE STRENGTH THROUGH THE CALF MUSCLES
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to DECREASE THE LOAD ON THE SMALLER ANKLE & FOOT JOINT MUSCLES
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TO DECREASE THE LOAD ON THE PLANTAR FASCIA
Golden rule: Stop your heels from dropping below the plane of the step to prevent tendonitis in the gastrocsoleus tendon
You should feel it: In your calf (gastrocnemius and soleus) muscles as well as tibialis anterior which runs along the front of your leg next to your shin
Tips and tricks: Avoid the temptation to rush or your achilles tendon will do all the work. Maintain a slow controlled tempo to target your calf. This exercise can also be performed on the ground as well.
VIDEO LINK:
SETUP: Stand with both feet on the edge of a step, with the balls of your feet and toes the only part of your feet on the step
MOVEMENT:
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Lift your heels by pressing up through your toes contracting your calf muscles
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Slowly lower your heels to the neutral starting position
TIMING:
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Hold for
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Repeat