Help Videos

We have put together a range of YouTube Clips which may be of use to you if you suffer with tendonitis, plantar fasciitis, calf injuries or similar

Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance. Lower the heels just below the step then raise up onto tip toes. Start with 2 sets of 10 reps provided it is pain free and gradually build up to 3 sets of 20 reps. If after a few days this feels easy, transfer more of your weight on to the injured leg and then go on to single leg calf raises. This exercise can also be done leaning against a wall if a suitable step is not available.

To isolate the soleus muscle the calf raise exercise can be done as above but with the knee bent to 45 degrees which puts more load onto the soleus muscle.

Step back calf exercise

This exercise is more suitable for the later stages of rehabilitation when the athlete is attempting to return to more specific sports training. The athlete steps back and then in one movement steps back onto the step. This is a more explosive, plyometric exercise related to the specific demands of sport. It works the calf muscle eccentrically during the stepping back phase and plyometrically as they push off. The athlete should be capable of normal running before starting this exercise.

Alternate so both legs are exercised and do not do any more on the good leg than you can achieve with the injured leg.



Seated calf raise

This is a gentle exercise that will strengthen the soleus muscle which is the smaller muscle lower down. This is also an early stage rehab exercise as it can be done with no weight at all to begin with if necessary. Sit on a chair with the knees bent and lift your heels off the ground as high as possible. Resting a weight on the knees will increase the resistance. Start with 2 sets of 10 once a day and increase a little every two or three days when you are sure there has been no adverse reaction (pain).



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