Toe Pointing Against Resistance

Purpose: Strengthen the CALF using resistance but without having to stand and bear weight on the leg

How To Do Toe Pointing Against Resistance

Starting Position: Either lying on the bed or sitting in a chair with your legs out straight. Wrap a resistance band such as theraband around the ball of your foot and hold onto the end. Take up the slack in the band

Action: Push your foot downwards against the band so you are pointing your toes as far down as you can.  Hold for 3 seconds and slowly let your foot come back up

Repetition: Repeat 10-20 times

Variations: You can vary the resistance in 2 ways
1) The more tightly you pull the band to increase the tension, the harder the calf muscles will have to work
2) You can choose from a range of bands at different resistances.  The higher the resistance, the harder the calf workout will be

Step Standing Calf Raises

Purpose: Works the calf muscle through a great range to further increase strength.  One of my favourite calf exercises

How To Do Step Standing Calf Raises

Starting Position: Stand with your heels hanging off a step, holding onto something for balance e.g. wall or banister

Action: Let your heels drop down as far as feels comfortable and then push up onto your tip toes. Hold for 3 seconds and then drop back down as low as you can

Repetition: Repeat 10-25 times

Notes: Make sure you are taking your weight evenly through both feet.  You may feel a stretch in your calf as you let your heels drop down – that is fine. You are just having a bit of a stretch as well as strengthening the muscles

Single Standing Calf Raises

Purpose: Calf strengthening in isolation

How To Do Single Standing Calf Raises

Starting Position: Standing holding onto a chair or the wall for balance and lift one foot off the floor.

Action: Push up onto your tiptoes as high as you can.  Hold for 3-5 seconds and then slowly lower back down to the floor.

Repetition: Aim for 3 sets of 10 repetitions

Notes : Get maximum benefit from calf exercises by not taking any weight through your hands – let your legs do the work.  Your hands are just there for balance if needed