ECCENTRIC CALF RAISE - SINGLE

 

PROGRESSION 3

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: Do not move onto this exercise until instructed to by your Podiatrist

You should feel it: In your calf (gastrocnemius and soleus) muscles 

Tips and tricks: Avoid the temptation to rush. Maintain a slow controlled tempo to target your calf. 

VIDEO LINK: 

RIGHT SIDE

SETUP: Stand with your right foot on the edge of a step, with the ball of your foot and toes the only part of your foot on the step, bend your left knee holding your left foot up behind you

MOVEMENT:

  • Slowly lower your right heel below the plane of the step

  • Slowly lift up your heel to the neutral starting position

TIMING:

  • Hold for

  • Repeat

LEFT SIDE

SETUP: Stand with your left foot on the edge of a step, with the ball of your foot and toes the only part of your foot on the step, bend your right knee holding your right foot up behind you

MOVEMENT:

  • Slowly lower your left heel below the plane of the step

  • Slowly lift up your heel to the neutral starting position

TIMING:

  • Hold for

  • Repeat

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