Strengthening and Stretching Exercises

 

Calf Stretches

Gastrocnemius:

  • Stand facing the wall with one leg in front of the other Slightly bend your front knee, whilst keeping your back foot flat on the ground
  • Ensure your heel remains on the floor & tilt your bodyweight forward
  • Hold this stretch for 15-20 seconds, relax & then repeat

 

Soleus:

  • Stand facing the wall with one leg in front of the other Slightly bend both your front & back leg, whilst keeping both feet flat on the ground
  • Ensure your heel remains on the floor & tilt your bodyweight forward
  • Hold this stretch for 15-20 seconds, relax & then repeat

 

 

Calf Raises

  • Begin the exercise with standing at a table / bench / chair / wall for balance
  • Keep your feet a shoulder width apart, facing forwards
  • Slowly move up onto your toes, raising your heels up to the sky
  • Tightening your calf muscle & then slowly lower back down
  • This exercise should be performed 8-10 repetitions of 3 sets or until fatigue

 

Single Leg Calf Raises

  • Similarly, complete this exercise but whilst standing on one foot
  • Ensure you are balanced & expect fatigue to be experienced much earlier

 

Theraband Exercises

  • Whilst sitting, place a towel or Thera band around the base of the foot Hold onto the band firmly & remain balanced
  • Moving the foot forwards / back against the resistance
  • Complete this movement 8-10 repetitions of sets of 3 or until fatigue 

 

ALWAYS CONSULT A TRAINED PROFESSIONAL

The information in this resource is general in nature and is only intended to provide a summary of the subject matter covered. It is not a substitute for medical advice and you should always consult a trained professional practising in the area of sports medicine in relation to any injury. Or condition. You use or rely on information in this resource at your own risk and no party involved in the production of this resource accepts any responsibility for the information contained within it or your use of that information.