CONCENTRIC CALF RAISE DOUBLE

PROGRESSION 1

GOAL:

TO INCREASE THE STRENGTH THROUGH THE CALF MUSCLES
to DECREASE THE LOAD ON THE SMALLER ANKLE & FOOT JOINT MUSCLES
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:

Lift your heels by pressing up through your toes contracting your calf muscles
Slowly lower your heels to the neutral starting position

TIMING:

Hold for
Repeat

BALWYN PODIATRY

We acknowledge the traditional custodians of the land on which our clinic sits, the Wurundjeri people of the Kulin Nation and we pay our respects to their Elders past, present and emerging.

CONCENTRIC CALF RAISE DOUBLE

PROGRESSION 1

GOAL:

TO INCREASE THE STRENGTH THROUGH THE CALF MUSCLES

to DECREASE THE LOAD ON THE SMALLER ANKLE & FOOT JOINT MUSCLES

TO DECREASE THE LOAD ON THE PLANTAR FASCIA

CONCENTRIC CALF RAISE DOUBLE

PROGRESSION 1

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GOAL:

TO INCREASE THE STRENGTH THROUGH THE CALF MUSCLES

to DECREASE THE LOAD ON THE SMALLER ANKLE & FOOT JOINT MUSCLES

TO DECREASE THE LOAD ON THE PLANTAR FASCIA

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