Calf Exercises for Strengthening - Ask Doctor Jo
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2014
- Calf strengthening exercises can help make your calves stronger if you have weak calf muscles, or gastrocnemius muscles, due to surgery or an injury. These exercises are also great for runners or for people who have chicken legs! For a detailed blog post about this video, visit www.askdoctorjo.com/content/ca...
The first exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and down. Push off as much as you can so your heel leaves the ground. If that is easy, then you can do one at a time. Again, try not to lean forward or pull yourself up. If you can't go up without using your arms, then you are not quite ready for one foot at a time.
If that gets pretty easy, then you can find a step to get a longer range of motion in your exercise. Put the balls of your feet on the edge of the step, but make sure you are not going to slip off. Drop your heels down as far as they will go without slipping off, and then push up as far as you can upwards. Go slow with this motion up and down for control. Again, try to go straight up and down. If you are leaning forward or pulling yourself up, you are not quite ready for the step. Once you master the control, you can go faster, but try not to use momentum, make your muscles do the work. If that becomes easy, then you can do this with one foot.
Finally, you can walk up on your toes for a dynamic movement exercise. Try to stay up on your toes the whole time you are walking. If you can't keep your heels off the ground, then you are not quite ready for it.
Related Videos:
Achilles Tendon Stretches & Exercises
• Achilles Tendon Stretc...
Quad Stretches to Help Relieve Pain:
• Quadriceps Stretches f...
===========================================
**Click Below to SUBSCRIBE for More Videos:
th-cam.com/users/subscription_c...
=======================================
Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
www.AskDoctorJo.com
Facebook: / askdoctorjo
Twitter: / askdoctorjo
=======================================
Calf Exercises for Strengthening after an Injury:
• Calf Exercises for Str...
DISCLAIMER: This video and any related comments are not medical advice. Check with your own healthcare professional before attempting anything in this video. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. - กีฬา
Buy a printable worksheet with these Calf Exercises here: www.askdoctorjo.com/calf-exercises-worksheet
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **th-cam.com/users/askdoctorjo*
Really outstanding. Going on my toes made rehab fast and got me walking today very well. This is really what TH-cam is about… The very best offering selfless help to the public.
+Randy Zeitman Thanks! I'm glad they helped!
Thank you.
Just what I needed!
Stay Safe!!
You're welcome, and thanks! You too.
Amazing
I know your stretches would help because I would look at other videos that are from you and they were really helpful... I have a lot of faith that these bruises will go away...
Hopefully they will!
Thank you just an update your stretches have helped me just need to get the feel of walking normal again if that makes sense... I've been so use to limping that it still scares me to walk normal.. but I'm better than yesterday
You're welcome. I'm glad they are helping. Yes, getting a normal walking pattern back after an injury is pretty hard. Good luck.
Good... Information.... Thank you...
You're welcome.
Legendary. Getting stronger :)
thanks, you are so kind to me! my injury is quite old, 6 months from now, et it's probably not perfectly healed, in particular as a matter of sensory proprioception of the foot. thanks for your link, so useful.
You're welcome! I hope it helps!
Hi :) I have L5 - s1 herniated disc and surgery on 9th of June 2021. The low back and sciatica pain has gone away, however I feel my right calf very weak... I am a semi pro runner and I would like to get back on track as soon as possible. I would be glad to hear any specific advice from you 😊 Thank you in advance
I love your videos :)
Thanks!
Thanks for a great vid. I just found out I've been doing calf stretches wrong: leaning against a wall instead of straight up.
You're welcome.
Dr jo please tell me whether my legs will strength by doing calf workout, because I have arthritis, thank you🙏
I can’t raise up on my tip toes that work for me. Do you have any suggestions? Would appreciate any suggestions
Hi I'm angel I'm 11 yrs old and I have this calf pain in 2 days now my parents kinda doesn't care but I think I'm going to feel better now when I do this! I'll try and do these exercises!!😊😊
I hope they help.
I had a HTO surgery. I'm 32. How long after surgery can do these exercises that showed us?!
Thank you Dr
Hi Dr Jo! Nice videos! (Clemson fan)🐅. 60 yo playing soccer 2-3x week. Acute calf strain. Ice and rest. Minimal pain with normal walking and pushing a load. I’m less than -1week out. When can I resume full sport activity and any other preventative advice… ( similar injury on opposite side recovered quickly, approx 1 week)
Thanks! Boo Clemson 😂🐔🤙 Just kidding. It really depends on the grade of the strain, but there probably shouldn't be any pain with normal every day activities before trying to return to full sport. Progressing slowly back into the activities would be best. I do have a video specifically for a calf strain if you haven't seen it yet. You can find it on my channel: th-cam.com/users/askdoctorjo
I want to purchase this step stool, but don’t see an affiliate link. Is this the cosco step stool?
will these help stopping my calves falling asleep and throbbing mid matches for me ?
Hi Dr.Jo I pulled my muscle on my first leg when I got home from work it all started that my legs would get tired from working a lot .I started to have pain on the back off my knee and my calf got swollen and hard one day got off work got in my truck and I heard something popped my leg was in a lot of pain that I couldn't even walk for weeks.Then I started to feel better so I went back to work afterthat I started with my other leg . No both my legs are weak I'm here at home resting and going to therapy but I don't feel any difference the therapist say that I will get well sometimes I don't even know what to think now I just want to have my normal life again thank u very much for responding to my questions.
+Hortencia Martin You're welcome. I hope you feel better soon.
I have Lupus, Fibromyalgia and Rhumatoid Arthritis. I also have Depression. I have stopped walking for about 2 months. The back of my calves have severe spasms when I try to walk now 😔 I can't even walk a block anymore. Doing this killed the top of my foot the most. It was a good burn tho. Thank you!
You're welcome!
Can i do this exercise in acl tear exercise
I have anterior tibialis tendonitis, ( possible minor tear,) are these calf exercises harmless for me?
Thanks
hi doctor jo! first of all congratulations on your great videos, very useful! this one is really helpful, so thanks! I'd like to ask if you advise to use trainers like you or to perform in bare feet in the case, like mine, in which you have to recover strenght and proprioception from a severely sprained ankle some months ago. The recovery is ok, yet the strenght is not on top :) some time ago I asked you for a similar topic, some advice to strenghten the sole and toes muscles and the proprioception as well, after an injury. what do you advise? there is a specific video on that? great job!!
Thank you, and you're welcome! I think you are going to get a different answer from each person you ask about using shoes or going barefoot. As far as balance and proprioception, I think it is fine to not wear any shoes so you can get full contact with the surface you are working on, but if you have weak ankles, you might need a little extra support from shoes. I do have a balance video if you haven't checked it out yet: www.askdoctorjo.com/content/improve-your-balance Good luck!
askmol
I can’t do the exercises for calves at the gym because they’re tooo weak. So I’ll do this at home to strengthen them before I lift weight
Can this be done everyday ?
p.s. if you find easier to send a PM feel free please :)
Okay I will start doing that... can you please tell me how I can get rid of this horrible bruise on my leg? Any advice on that.
If you are able to go to physical therapy, they would be able to help you with that. Also, hopefully the stretches will help get the bruise out. Good luck.
so how many sets & reps should I do, and how long will I walk tip toed?
It depends on your injury and how far out your are.
Dr.Jo, I am a runner and struggle with calf pain on and off. I also am unable to do these stretching and strengthening exercises every day. How often would you recommend that I run and stretch/strengthen?
Why are you unable to do them every day? Even if you just do stretching, you should really try to do it every day, 1-2 times a day. It should take you less than 10 minutes total.
@@AskDoctorJo I travel quite a bit Dr. Jo. As much as I try, I am finding it hard. Maybe I need to cut down my run time by 10 minutes and add stretching in that time.
@@AskDoctorJo one more question. If I have 10 minutes, what would be a good routine for legs stretching.
That would probably be better. Most stretches and exercises can be done almost anywhere. These might help for stretches: th-cam.com/video/vU_FVahd4HI/w-d-xo.html
hi I pulled muscles on both legs my legs r weak for about four months now I'm doing exercises but the don't really help I been having like vibrating on my muscles is that a good sign that I will get better soon thanks
+Hortencia Martin Did you pull them from an injury or accident? If you don't feel like you are getting any better, I would check in with your medical doctor. Vibration feelings can mean many different things including weakness in general, but it's best to get checked out just in case it is something else. Good luck.
The emergency was like last week!
Hi Dr. Jo I need some advice I play kickball but I recently injured myself... long story short I tore a muscle somewhere in my calf it's purple and it's bruised..i ice it and wrap it I also puT icy hot and i really want to strengthen it..can you please give me advice on this I really am tired of this lol!!:/
Have you gone to the doctor for any imaging?
hey madam. madam what are the impacts of these exercises on knees
Since the calve cross the knee joint, they should help strengthen the knee in general as well.
Can you do calf raises on both toes every day? In early stages of rehab after non weight bearing? Or should I put a day or two in between?
As long as you don't feel like you are overdoing it, it should be okay to do them every day.
Thanks.
@@AskDoctorJo Hi I have had an achy right calf for the past 2 months after doing a lot of gardening one day.I went to a physio yesterday and she said my calf muscles were weak and needed strengthening.She gave me exercises to do.She also did dry needling using a couple of needles.She said the area will be sore for a couple of days after.I forgot to ask her can I do the strengthening exercises while it is sore or should I wait?Sorry for the long question
I am physically unable to move my feet or stand on my toes. Cannot do the motion to do a calf raise at all. Is there any other exercise to strengthen the calf muscles?
Get a rubber exercise band and put you foot in the middle of it. Take the ends in your hands and push your toes down. Pull back with you hands to keep giving resistance to the toe pushing down. Do it over and over and use thicker bands as you get better at it. You can do this while you are sitting or lying down.
If you can't move your foot you could always contract the muscles that you want to strengthen.
Thanks Jo. Always very informative. You haven't got chicken legs there lover lay 😜
😎 You're welcome, and thanks!
at resting there's no pain in my soleus muscle near ankle
but as I start running practices it arises again...
do can u plz tell me the cure for this
Unfortunately, I don't know since I can't evaluate you. Best thing to do would be to go get an evaluation from your doctor or physical therapist to find out what is causing it first.
AskDoctorJo okezz thank u
You're welcome. Good luck.
How long should we walk for?
Also should I do this everyday or?
You can walk for 20 seconds to start, and then work your way up to a minute. Yes, you can do them every day. Good luck!
No ma'am but I did go to the emergency and an assistant that works with the doctor told me I tore something in my calf...the day of the game I was on 1st base and right when I was about to run I felt like a sharp rock was thrown at my leg
How long ago was this?
I'm in therapy now but I don't feel any difference .
Never commented on a youtube before. Don't know why I'm showing up as NOMEDXXX. Anyway, I wish I had "chicken legs". I have big burly calves even though I am 5' 7" and 140 pounds. I was actually looking for a video on stretching calves, but I'm wondering if your strengthening exercises are stretching exercises in one.
+nomedthegreat These are for both. To really strengthen, you have to stretch as well :-) Good luck!
I got my leg cast off 2 weeks ago (dislocated and fractured patella) and my calf is as thin as the first day :/
How is it going??
@@danarogan8325 Hi it's been 5 months and my calf has gone back to its normal size 🙂 I had a hard time walking back then but now I'm walking just fine and can tolerate exercises a lot better.
Good for you!!
Just starting.
@@danarogan8325 I wish you well. Have a speedy recovery.
Ok,whats with the Banjo Dr Jo?
I play all sorts of instruments :-)
I want to say more than 2 weeks!:/ now
Stretches are probably better now than exercises, and if you have a pool, walking in the water would probably help. In the meantime, these might help: th-cam.com/video/vU_FVahd4HI/w-d-xo.html Good luck.