Your calf muscles are connected to your heel bone by your achilles tendon.You may experience a lot of pain in the back of your ankle if you overwork.You can strengthen your ankle and calf muscles by stretching them.Work your lower body to build strength and flexibility.If you are recovering from tendonitis, it is advisable to check with your doctor or physical therapist before doing any new exercises.
Step 1: Warm up for 5 minutes before stretching.
When you're active, your Achilles tendons tend to get tighter.Warm up your body before you do any exercises.Before you stretch, do a few minutes of cardio activity.You can choose to do 1 of the following exercises.
Step 2: You can stretch your calf muscles with a step.
Stand in front of a sturdy box.Place the ball of your right foot on top of the step and then tip it to the floor to stretch your ankle and calf.Release and switch sides after holding for 30 seconds.On each side, repeat this stretch 2-4 times.Cool down after you exercise.
Step 3: You can perform a bilateral heel drop.
Stand on a stair, step stool, or sturdy box, holding onto a railing or wall for supportIf you want your foot to hang off the edge of the step, you have to move it.Slowly rise onto the balls of your feet.Continue the motion to dip the foot below the edge of the step as far as it will comfortably go.Your calf muscles will be strengthened by any activity that involves them.You should repeat the exercise 20 times.
Step 4: Do a toe stretch to strengthen your ankle.
If you want to bend your knees, sit on the floor or exercise mat.Rest your right foot on the floor.If you feel a stretch along the back of your ankle, lightly grasp your big toe in your hand and pull it toward your body.Hold for a short time, then release.The stretch should be repeated on each side.
Step 5: It's a good idea to stretch your ankle and calf.
Put your legs out in front of you and sit on the floor or exercise mat.Wrap a towel around your foot and put it under your toes.Place your hands over your knees as you grasp the ends of the towel.Pull the towel back so that you can see your foot.Hold for a short time, then let go.On each side, repeat this stretch 3-4 times.
Step 6: calf stretches against a wall
There is a wall in front of you.Lean forward and press your hands into the wall.Keeping your right leg straight for balance, bring your left leg slightly forward.Hold the stretch for 10 seconds and then press your hips toward the wall.On each side, repeat the stretch 20 times.
Step 7: The calf raises.
Calf raises strengthen your calf muscles.Stand up straight with your feet together.Rise onto your toes.Hold for 1 second, then lower yourself back to your starting position.You have to repeat 20 times.You can make this move more difficult by standing on the edge of a stair or box.
Step 8: To strengthen your lower body muscles.
Do squats are a great way to strengthen your legs and calves.Stand with your legs a little wider than hip-width apart.Slowly lower yourself as you go.Rise back to your starting position after holding for 1-2 seconds.You have to repeat 20 times.Don't let your knees go past your ankle as you squat and keep your back straight.You don't need to feel pain if you go as far down as you can.You will be able to go down farther as you get better at squats.
Step 9: The lunges should be incorporated.
Lunges work your entire leg, so they are great for strength.Stand up straight with your legs together.Step out forward with your right leg if you put all of your weight on your left.Place your knees on the floor and hold for one second.To return to your starting position, push off from the floor through your heels.Do 10 lunges, then switch sides and repeat on the other leg.Don't let your knee go out farther than your toe.You should keep your back straight during the exercise.
Step 10: Box jumps improve flexibility and work your legs.
Stand in front of a sturdy box.Put your feet about hip-width apart.Swing your arms behind you as you squat down.As you jump to propel yourself up onto the box, bring your arms forward.Jump back down to your starting position if you land in a partially squatting position.Do a number of box jumps.
Step 11: If you want to work your entire body, perform squat thrusts.
Squat thrusts work your lower body.Stand up straight with both of your arms at your sides.Place your hands on the floor in front of your body and feet as you squat down.Jump back into plank position, landing on the balls of your feet.If you want to jump off the floor, you need to get your feet back to their starting position, then rise to a standing position with your arms over your head.The next rep is called a squat thrust.At one time, do 8 squat thrusts.You should try to make your motion as powerful as possible.Don't point your butt up into the air when you are in plank position.Slowing it down is how you can modify this exercise.Step out of your plank position.Don't jump off the floor as you come out of your squat thrust.