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

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2019 Footpath Podiatry