PDFIt helps improve balance, and specifically strengthens the soleus muscle, so it also helps to improve the circulation.
Position: Stand on one leg, with the other knee bent so the free foot is behind you. Stand near a support in case you lose your balance.
Movement: On the standing leg, bend your knee with control as far as you can, keeping your foot flat on the floor; straighten your knee fully and, keeping it locked straight, go up on your toes; lower your heel to the floor ready for the next movement. Don’t put the other foot down until you have completed the cycle of repetitions on the standing leg.
Repetitions and frequency: The cycle of movements on one leg should be continuous. Start with 3-5 repetitions on each leg, building up to 10-20.
Note: Avoid pain. If your knee hurts as you bend it, leave this exercise out and do the exercises to strengthen your vastus medialis obliquus and stretch the front-thigh. When you can squat without pain, you can try the calf complex raise exercise again.
After injury: A late-stage exercise, essential after any injury or problem involving the foot and lower leg, especially Achilles tendon rupture , also after the leg has been immobilized for any reason.
Position: Stand on one leg, with the other knee bent so the free foot is behind you. Stand near a support in case you lose your balance.
Movement: On the standing leg, bend your knee with control as far as you can, keeping your foot flat on the floor; straighten your knee fully and, keeping it locked straight, go up on your toes; lower your heel to the floor ready for the next movement. Don’t put the other foot down until you have completed the cycle of repetitions on the standing leg.
Note: Avoid pain. If your knee hurts as you bend it, leave this exercise out and do the exercises to strengthen your vastus medialis obliquus and stretch the front-thigh. When you can squat without pain, you can try the calf complex raise exercise again.
After injury: A late-stage exercise, essential after any injury or problem involving the foot and lower leg, especially Achilles tendon rupture , also after the leg has been immobilized for any reason.
