ECCENTRIC CALF RAISE - SINGLE

 

PROGRESSION 3

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

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

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

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VIDEO LINK: 

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RIGHT SIDE

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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

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MOVEMENT:

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

• Slowly lift up your heel to the neutral starting position

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TIMING:

• Hold for

• Repeat

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LEFT SIDE

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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

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TIMING:

• Hold for

• Repeat