Things You'll Need:
- Chair or wall for balance
- Gym with calf machines (optional)
- Stair or step
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Step 1
Stand on a step that's at least 4 to 5 inches high.
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Step 2
Hold onto a chair or wall for balance.
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Step 3
Slide your feet back until just the balls of your feet are on the step.
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Step 4
Lower your heels, stretching the calf muscle, then raise yourself back up by pointing your toes.
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Step 5
Do 2 to 3 sets of 15 to 30 repetitions, 2 to 3 times per week. You should feel a burning sensation in your calf muscles by the end of each set.
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Step 1
Sit on the calf machine bench with the balls of your feet on the footrest.
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Step 2
Adjust the kneepads so that they are just over your knees. Adjust your seat if the pad is resting higher up on your thigh.
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Step 3
Point your toes, and then lower your heels.
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Step 4
Do the same number of repetitions for seated calf raises as for standing, because each exercise works a different muscle.
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Step 1
Stand with your hands flat against a wall and your feet flat on the ground about 2 or 3 feet from the wall.
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Step 2
Place one leg behind you as far as you can with the heel flat on the floor.
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Step 3
Hold this stretch for 15 seconds, then switch legs, placing the other leg behind you for 15 seconds.
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Step 4
Alternate legs, repeating the stretch 5 times on each side.
