These are beginner exercises targeting the strength and mobility of your calves and Achilles tendon.
1. Dynamic Calf Stretch - Knee Straight
-Keep back leg straight - this is the leg that is feeling the stretch
-Your front leg should be slightly bent
-Keep both heels on the ground at ALL times
-Drive your front knee to the wall until you feel a stretch in your back leg, then stand back upright
-Repeat 20x on each leg
2. Dynamic Calf Stretch- Knee Bent
-Keep your back leg slightly bent - this is the leg that will feel the stretch
-Drive your front knee to the wall until you feel a stretch in your back leg, then stand back upright
-Repeat 20x on each leg
*If you do not have a tennis ball at home, you can roll up a thick towel and squeeze it as a replacement when you're doing this exercise.
1. Ball Squeeze Calf Raise - Knees Straight
-Place the tennis ball in between your ankles, maintaining pressure on it at all times
-Keep BOTH knees straight, ...
1. Wall Squat Heel Raise
-Get positioned into a wall squat against a wall - feet shoulder width apart, toes pointing forward.
-Make sure your back is flat against the wall at all times
-Slowly lower yourself into a wall squat - try to lower yourself so your thighs are parallel to the floor
-Slowl...
1. Ankle Eccentric Eversion
-Find a chair, and get a band. Loop the band around the balls of your feet
-Take a step out to the side to create tension in the band
-Keeping your heels on the ground, slowly rotate one foot inwards towards the other foot. The other leg should not move at all.
-Keep y...
