How to Do Gastroc Exercises to Strengthen the Knees

Gastrocnemius, or the gastroc, is a large curving muscle that has its insertion point just above your knee. Gastrocnemius is often forgotten in stretching and strengthening routines; however it can build tension and cause strain on the knee joint. Whether you are working to rehabilitate your knee after an injury or are trying to reduce your risk of future knee problems, adding gastroc exercises to your regular routine will help.

Difficulty: Moderately Easy

Instructions

1. Find a staircase, a wood block or some sturdy books that you can use as a prop for this gastroc exercise. Make sure that whatever you choose will hold the weight of your body without slipping or sliding out from underneath you. If you are using books or a block, it is a good idea to set them where you can hold onto a wall, a chair or some other sturdy object as you perform your knee exercises.

2. Stand on the edge of your chosen prop with just the balls of your feet and hold on gently to the wall or some other surface.

3. Push with the balls of your feet and lift your body as high as is comfortable, and then relax and allow your heels to drop. If your heels touch the ground, you will have to find a prop which is a bit higher. Begin with 10 sets and work your way up as you gain strength.

4. Alter the gastroc knee exercises to work a different section of the muscle by turning your toes in and your heels out. Repeat the up and down lifts at least 10 times.

5. Perform gastroc knee exercises before your exercise routine to warm up the muscle and prevent injury, and after your work-out to stretch the calves and cool-down the gastroc. If you are working on rehabilitating your knee, you should perform these exercises a minimum of 3 times a day, doing only as many sets as is comfortable.

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