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Dr. Lee Mancini, assistant professor at University of Massachusetts Medical School, promotes calf raises as the best home exercise for the calves. Calf raises are fast and effective. However, improper body placement may cause injury. Tendinitis, knee problems and lower back pain can all result from poor form during this exercise.
To do a proper calf raise you should start with you heels flat against the floor. Bend your knees slightly and take a quick peek down to see that the knees are lined up directly over your toes. Tuck your tush under slightly to align your spine. Lastly, straighten your knees and rise onto the balls of your feet, or your toes, in one fluid motion. Lower the heels and continue in this way ten to twenty times in a row, bending the knees between each rise. Now repeat the calf raises without the bend in the knee. Each type of raise will give you a slightly different feeling and should be alternated.
To speed up the muscle building process, consider holding onto two small weights while performing the exercise. You can also experiment with leg positioning to see what gives you the most benefit. Try calf raises with your legs close together then far apart. Try them with your legs parallel to each other then turned out horizontally. Increase the frequency and duration or the exercise as it begins to feel easier. -
Walking and jogging are great ways to improve your overall health and muscle tone. However, certain walks benefit the calves more than others. As you go to the fridge for a snack or unload the dishwasher try doing it while standing on your toes. If you begin to feel muscle fatigue or pain in the achilles tendon, the tendon that runs behind your leg from your calf to your heel, lower your heels and walk normally to avoid injury.
To work the sides of your calves consider completing your chores on your heels with your toes flexed. Walking on your heels strengthens the entire lower half of your legs. However, take it easy with this one. It is possible to overdo it causing shin splints. - Dancers know that pointing and flexing your toes repetitively is a great home exercise for the calves. While you are watching television, playing computer games or laying down for bed you can easily flex and point your toes several times without much effort or thought. For an increased exercise consider purchasing a resistance band. A resistance band can be found at most medical supply stores or physical therapy offices. Although wider, they have the same feel as a rubber band. Wrapping the band over your toes as you point and flex will increase the amount of power needed for the exercise therefore increasing the benefit.
