Calf Strengthening Exercises
The calf muscles are found on the back of the leg between the knee and the ankle. They move the foot and ankle, and help support the knee.
Starting position: Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance, e.g., kitchen work surface or wall.
Action: Stand on your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 3-5 seconds and slowly lower back to starting position.
Repetition: Repeat 10-15 times, 2 times daily.
Balance Retraining: Balance / proprioception is really important to prevent knee injuries and other injuries.
Action: Lift up your good leg and stand on the other leg for as long as you can. It is normal to wobble a bit.
Repetition: Spend 5 minutes doing this once daily.
Eg: when brushing your teeth
Heel Raises
Purpose: Strengthen the calf muscles to help support the knee.Starting position: Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance, e.g., kitchen work surface or wall.
Action: Stand on your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 3-5 seconds and slowly lower back to starting position.
Repetition: Repeat 10-15 times, 2 times daily.
Balance Retraining: Balance / proprioception is really important to prevent knee injuries and other injuries.
Fig:01
Fig:02
One Leg Standing
Starting position: Standing near a wall or chair for support.Action: Lift up your good leg and stand on the other leg for as long as you can. It is normal to wobble a bit.
Repetition: Spend 5 minutes doing this once daily.
Eg: when brushing your teeth
Fig:03