*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, and slowly raise your heels
-The pressure should be on the balls of your feet, and you should feel your calves working
-Make sure you are controlling the movement on the way down and up
-Repeat 3 SETS of 10
2. Ball Squeeze Calf Raise - Knees Bent
-Place the tennis ball in between your ankles, maintaining pressure on it at all times
-Keep BOTH knees slightly bent, and slowly raise your heels
-The pressure should be on the balls of your feet, and you should feel your calves working
-Make sure you are controlling the movement on the way down and up
-Repeat 3 SETS of 10
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...
1. Band Walks
-Loop the band around the balls of your feet
-Bend your knees slightly, and take a small side step
-Make sure you are in control at all times
-Repeat 3 SETS of 10-20 STEPS , in EACH DIRECTION
