Calf
Raise
Calf raises can be done standing on the
floor, or sitting on a chair, according to pain and level of injury. Stand on
the floor with feet hip-width apart and slowly lift up onto the toes, pause,
and then slowly lower to the starting position. To do these while seated, sit
on a chair and perform the same moves. This reduces the weight applied to the
tendons. It is better to start this exercise with three to five repetitions and
gradually increase the number of raises to 10 to 15 repetitions per set.
Stretches
Stand with both hands against a wall. Place
the toes of your uninjured foot close to the wall and take one step backward
with your injured leg. Your front leg should be slightly bent. This is your starting
position. Lean into the wall and keep your back foot flat on the ground. Lean
in until you feel a slight stretch in the calf of your injured leg. Hold for up
to 30 seconds, then slowly release and return to the starting position. Do up
to 10 sets of this exercise three times a day.
Heel
Drop
Stand on the stairs with both of your heels
over the edge of the step. Hold onto the railing for balance. This is your
starting position. Perform a calf raise -- lift up onto your toes, then slowly
drop your heels down past the edge of the stair. Only go until you feel a
slight stretch through the calves. Pause at the bottom of the movement, then
press back up into the starting position. Do two sets of 20 to 25 repetitions.
If you feel pain, stop immediately.
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