CONCENTRIC CALF RAISE SINGLE

PROGRESSION 

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 heel from dropping below the plane of the step to prevent tendonitis in the gastrocsoleus tendon. Do not progress onto this (single calf raise) until instructed by your podiatrist.

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: Focus on maintaining a slow controlled tempo to target your calf. Avoid the temptation to rush or your achilles tendon will do all the work. This exercise can also be performed on the ground as well. 

SETUP:  Stand with one foot on the edge of a step, with the ball of your foot and toes the only part of your foot on the stepBend your knee & hold the non-working leg up behind youSteady yourself using your hands on a surface like a wall or handrail.

MOVEMENT:

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

  • Slowly lower your heel to the neutral starting position

VIDEO LINK: 

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2019 Footpath Podiatry