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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Golden rule: Stop your heels from dropping below the plane of the step to prevent tendonitis in the gastrocsoleus tendon

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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

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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. 

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VIDEO LINK: 

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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

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MOVEMENT:

  • Lift your heels by pressing up through your toes contracting your calf muscles

  • Slowly lower your heels to the neutral starting position

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TIMING:

  • Hold for

  • Repeat