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We all know that muscles shorten, but did you know that they need to control as they lengthen also? This is particularly important for the calf muscles. They shorten to raise you onto your toes and lengthen to lower the heels to the floor. Gaining strength through this movement phase has protective strengthening effects over the calf and achilles tendon.

Instructions: flat surface

  • Stand facing a wall or stable surface and place your fingers on for support if needed
  • Ensure your feet are hip distance apart and toes facing forward
  • Push up onto the balls of your feet by lifting the heels from the ground
  • Transfer your weight to one leg with the heel still lifted 
  • Lift the other leg off the ground
  • Balance on the ball of the foot of one leg
  • Slowly lower yourself to the ground on that leg
  • Place both feet back on the ground
  • Restart pushing up onto both feet  
  • Complete pace and number of repetitions as instructed by your Physiotherapist

Instructions: step

  • Come into standing on a stable step or ledge
  • Ensure that you have something to stabilise your balance in front of you
  • Position both feet so that the heels are off the step and you are pressing through the balls of the feet
  • Push up onto the balls of your feet by lifting the heels from the ground
  • Transfer your weight to one leg with the heel still lifted 
  • Lift the other leg off the ground
  • Balance on the ball of the foot of one leg
  • Slowly lower the heel off the step
  • Place both feet back on the step and restart pushing up onto both feet  

Precautions

  • Ensure you are near a wall or surface for balance /support
  • Ensure the knee is straight when completing this exercise
  • The better you get the less support you will need from the wall
  • The muscle will fatigue as the repetitions increase
  • Stop if you feel any pain or are concerned about technique
  • If you are unsure, please speak to your physiotherapist