Things You'll Need:
- Stairs or steps
- Seated calf raise machine
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Step 1
Strengthen the gastrocnemius muscles by standing with your toes and balls of your feet resting on a stair or step. Your heels and the back half of your feet should extend beyond the stair.
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Step 2
Lift yourself up onto the balls of your feet as you raise your heels as high as possible. Hold for 3 to 5 seconds at your highest position.
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Step 3
Lower your heels downward so that they drop lower than the edge of the stair.
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Step 4
Lift yourself again. Continue this cycle for about 10 to 12 repetitions. Build up to two or three sets as you gain strength.
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Step 1
Work your soleus muscles by using a seated calf raise machine. Place a weight onto the machine. Start with a light weight and add weight until you find a level of comfortable resistance.
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Step 2
Sit on the machine and place the balls of your feet on the foot pad. The padded part of the machine should be resting on top of your thighs.
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Step 3
Point your toes and lift your heels in a slow, fluid motion. This should in turn raise your knees and the padding on top of your knees.
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Step 4
When your heels and thighs are at their highest point, hold the position and squeeze your calf muscles for 1 to 3 seconds.
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Step 5
Lower your heels slowly to the starting position. Repeat 10 to 15 times for the first set. Aim for three sets once you have built up to that level.
