Monday, July 9, 2012

Day 9- Calf Raises with Bent Leg on a Step

Calf raises bent leg on a step

This Exercise is intended to increase the movement available at the ankle and to increase the strength of the soleus muscle.  The soleus muscle is an important support system for the lower leg and its strength can prevent or aid in the recovery from shin splints
To do this exercise begin by standing on a stair step, and then move both of your feet towards the edge of the step so that the balls of your feet are on the edge and your heels are extended off the edge.  Then bend both knees.  Keeping the angle of the knees the same inhale as you reach your heels below the step and then exhale as you raise your heels towards the ceiling.  Inhale as you reach your heels below the step and exhale as you lift your heels. Repeat 8-10 times
Things to watch for:
 Balance may be tricky on this exercise be sure to have a railing handy.
When you bend your knees, be sure to send your head to the ceiling to keep your axis long.
As always when we are talking about weight bearing through the ankle you want to be sure that your knee is tracking over your second and third toe

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