How to Do Strengthening Exercises for the Calf

One of the most overlooked muscle groups in the human body is the calves. Weak calves will force a heavy weight and performance burden on the ankles and feet. That effect will radiate up to the knees. Building up strength in your calves by performing strengthening exercises will exponentially reduce your ankle, foot and knee pain. Calve strengthening exercises are simple to perform and will take only minutes from your day.

Difficulty:

Easy

Instructions

Things You'll Need

• Comfortable clothing
• Athletic shoes
• Wood block or platform

1. Dress in some comfortable clothes. Your clothing should be loose enough to allow plenty of movement. Although athletic shoes are ideal, basic strengthening exercises for your calves can be completed in only socks or bare feet.

2. Find a solid object that will raise your feet approximately two to three inches off the ground. A thick and wide piece of wood such as a 2 x 4 will work well. Sporting goods and retail stores offer step-up platforms that are expandable and do not cost much at all. In a pinch, a thick book such as your phone book will work; however, it is not recommended as the pages can be slick and may slip around, causing you to lose your balance.

3. Place your platform slightly closer than arms length to a wall or other solid object that you can hold on to in order to maintain your balance.

4. Step up onto the platform with the first half to three quarters of your foot, leaving your ankle and near center of your foot hanging over. Spread your feet about four to six inches apart with your toes slightly pointing toward each other. Grab the wall or stabilizing item only for balance; do not use it to help perform the actual work.

5. Rise up on your toes as high as you can in one smooth motion, taking about one second to get to the top. In this motion, roll your feet inward so the base, or rear joint of your big toe takes the brunt of the weight and pressure. Hold the position at the top for approximately one second and then come back down in one fluid motion, taking about one second to get down. Do as many of these repetitions as you can and then take a rest. Repeat as often as you like and try to increase the number of repetitions each time.

Tips & Warnings

• Consult with your doctor before performing any kind of exercise. Although basic calf strengthening exercises are not strenuous, if you have lived a sedentary lifestyle for a long period, you need to consult with your personal physician. Always use your best judgment when it comes to physical activity.

• Perform basic stretching routines first. Sedentary muscles become inelastic over time and will atrophy if not properly nourished and exercised. Simple stretching, such as touching your toes, will warm up your calves, make them more pliable and get them ready for some work.

• If you experience dizziness, pain or nausea, stop immediately and contact your physician if your condition does not improve.