The muscles at the back of your lower leg between your knee and the Achilles tendon are the calves. There are two calf muscles: The gastrocnemius and soleus. They work to extend your foot and flex your toes when you walk, run, jump, or cycle. Walkers and runners often experience tight calf muscles, since these activities work them extensively. This exercise helps stretch the calf muscles. It can be part of an ankle rehabilitation program for those who have injured their ankles.
- Find a raised step, preferably with a railing or other object you can hold onto for balance nearby, if needed.
- Stand on the step with your heel and arch hanging off the back of the step; keep just the ball of your foot and toes on the step.
- Raise up on your toes as high as you can in a slow and controlled manner. Pause for a second at the top.
- Slowly return to your original position. Don't dip the heel below the level of the step.
- Repeat eight to 12 times per leg, only exercising one leg at a time.
Variations: You can do this seated if your ankle is healing from an injury.
For more of a challenge, hold a dumbbell in your hand on the same side you're raising your calf.
