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  • Focus Health Physio

Calf Stretches and Strengthening for your Achilles

Calf Strengthening Exercise

These exercises are recommended by our physios for dealing with (and preventing) achilles tendon injuries

Hold onto a chair or bench and stand on one leg.

Lift your heel up so you are on the ball of your foot and then lower back to the floor slowly.

Do this on each leg and then repeat this exercise with your knee bent.

The exercise should be done on alternate days with 3 lots of 10 times in each position. If it is too difficult to do on one leg, use two legs.

Calf Flexibility Exercise

Stand with your feet hip width apart and hands on the wall in front of you.

Have one foot forward and with both heels flat on the floor bend the front knee until you feel stretch in your calf muscle on your back leg. Hold this position for 15-20 seconds and repeat 2-3 times.

While still maintaining this position bend your back knee keeping your heel flat and hold this for 15-20 seconds 2-3 times.

This exercise can be done on a daily basis and/or after exercising.

Know your limits - know your pain

  • ALWAYS warm up before exercising. Walk or do some light activity for 5-10 minutes at the start of your workout

  • DO NOT go back to your normal level of activity until enough recovery has been achieved or you risk re-injury

  • KEEP IT COMFORTABLE never perform any exercise or stretch into acute pain. If you experience persistent discomfort, see a physiotherapist

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