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Strength training for the calf muscles
The following calf strengthening exercises are designed to improve strength of the calf
muscles
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If you don’t have a resistance band you can use a towel at home, go to your local, if you want
to invest in one they are quit cheap to buy online
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Slowly move
your foot and ankle down against the resistance band as far as possible and comfortable
without pain, tightening your calf muscle
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Repeat
10 times on each side provided the exercise is pain free
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Ideally they should not be
performed on consecutive days, to allow muscle recovery
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Generally you should perform only 1 or 2 of the following calf exercises, provided they are
pain free, beginning with Calf Raises (figure 3)
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1




Calf Raises
Begin this calf strengthening exercise standing at a bench or chair for balance
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Slowly move up onto your toes, raising
your heels as far as possible and comfortable without pain, tightening your calf muscles
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Perform 3 sets of 10 repetitions provided the exercise is pain
free
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Ensure you have something to hold onto for balance
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Then slowly lower back down
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Figure 4 –Calf Raises Over Step
You can also try to use a wobble board to exercise alignment and balance over ankle and
knee joint
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• Put the cones far enough out to challenge the balance but not too far where it is
impossible to reach
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Do this on
both legs for 3 sets each
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3




Toe squat

Toe squats are a great variation to help strengthen your calves and thighs
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It will
challenge your balance, increase thigh and calf strength and endurance
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Shift
your weight to your heels, and lower your hips and butt toward the floor as if you
were taking a seat on an imaginary chair
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The deeper you go the
harder the exercise will be
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When you go down in the squat, hold it there, and lift your heels off the floor so that
all of your weight goes onto your toes
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Then push back up into a
standing position staying on your toes the whole time
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On the last repetition stay low in the squat with your
heels lifted as high onto your toes as possible and hold for 10 seconds
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Repeat this cycle three
times
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Breathe in as
you lower down and breath out as you stand up

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