Calf Raises
Contraindications
- Avoid if you have acute Achilles tendon rupture without surgical clearance
- Stop if you feel sharp ankle or heel pain
- Use caution if you have balance issues — perform near a wall for support
- Avoid if you have a recent calf muscle tear in the acute phase
Benefits
- Strengthens the gastrocnemius and soleus muscles
- Improves ankle stability and balance
- Essential for Achilles tendon rehabilitation
- Helps prevent shin splints and ankle injuries
- Improves running and jumping performance
How to Perform Calf Raises
Stand tall with your feet hip-width apart. Hold onto a wall, counter, or sturdy chair for balance if needed.
Slowly rise up onto the balls of your feet, lifting your heels as high as comfortable. Keep your knees straight but not locked.
Hold the top position for 1–2 seconds, squeezing your calf muscles.
Slowly lower your heels back to the starting position with control.
Repeat 15–20 times for 2–3 sets.
Progression
Once basic calf raises become easy, progress to single-leg calf raises. Then add weight by holding dumbbells. For Achilles rehabilitation, perform eccentric calf raises — raise with both feet, lower with one foot slowly.
Frequently Asked Questions
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