Lower leg injuries can crop up from time to time, so having toned calf muscles, along with very strong tendons and ligaments, will help keep you running strong through the most demanding of training periods. Calf raises are very easy to do and require little, if any, equipment. All you need is a short step and your own body weight.
BENEFITS:
Develops strength in the gastrocnemius and soleus muscles, along with the Achilles tendon that attaches these muscles to your heel bone. Instead of waiting around to get injured and having to perform rehabilitation exercises to correct the injury, why not start “pre-hab” and get ahead of it? With the calf raise motion, you have an opportunity to stretch both your calf muscle and your Achilles, which allows for scar tissue to be broken up and promotes blood flow to heal any micro tears that may have occurred during training.
HOW TO:
1
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Find a step, preferably one with a hand railing that you can use for balance.
2
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Stand on the edge of the step with your feet about hip-width apart and your heels hanging off so your body weight is on your forefeet.
3
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Gently lower your heels down an inch or two, until you feel a stretch and hold for 1 to 2 seconds.
4
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Rise back to start and hold for 1 to 2 seconds. Repeat.
5
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Do 8 to 12 reps, take a short rest, and then repeat.
For best results, perform this exercise a few times each week.