Step up your calf game: Workouts for strength and flexibility
What's the story
The Achilles tendon, which attaches your calf muscles to your heel bone, is crucial for walking, running, and jumping.
By strengthening it, you can avoid injuries and enhance your mobility.
Including targeted exercises in your regimen can significantly improve its strength and flexibility.
Read on for five exercises specifically aimed at fostering a stronger, more flexible Achilles tendon.
Heel raises
Heel raises on flat surface
Heel raises are an easy and effective way to strengthen the Achilles tendon.
Stand with your feet shoulder-width apart, then slowly lift your heels off the ground until you're balancing on your toes.
Hold this position for a few seconds, then slowly lower yourself back down.
Repeat this exercise 10 to 15 times for best results.
Eccentric calf
Eccentric calf raises
Eccentric calf raises specifically target lengthening the muscle under tension, which is crucial for tendon health.
Stand on a step, allowing your heels to extend off the edge.
Raise both heels upwards, then lower one heel beneath the step level while controlling your descent.
Complete ten controlled repetitions on each leg for optimal results.
Seated stretch
Seated calf stretch
The seated calf stretch is great for increasing flexibility in the Achilles tendon.
Sit on the floor with one leg extended straight out in front of you, and loop a towel around the ball of your foot.
Gently pull back on the towel until you feel a stretch in your calf. Hold for 20 to 30 seconds, then switch legs.
Wall stretch
Toe-to-wall stretch
This stretch focuses on both flexibility and strength in the lower leg muscles attached to the Achilles tendon.
Stand with one foot approximately six inches from a wall, both feet flat on the floor, and lean forward toward the wall until you feel a stretch in the calf muscle of your back leg.
Single-leg balance
Single-leg balance exercise
Balancing exercises strengthen the stability muscles around your joints, supporting the tendons like those found near your ankles or knees.
These smaller stabilizing muscles are often overlooked during traditional workout routines.
Exercises like squats or lunges alone might not adequately engage these muscles without additional focus placed specifically upon them through targeted movements like those featured here today!