Your
calf muscle recovers quickly, you can work on your calf muscles 3-4
week. Just make sure you are staying hydrated so you don't get a
charlie horse!
Below
are some great exercises & stretches, we often forget about our
calf muscles!
Standing
calf raise on elevated surface:
This
is a great exercise to stretch & strengthen the calves! Place
both of your feet on an elevated surface with your heels hanging off.
Keep your core engaged and raise your feet as high as possible,
slowly lower your heel down below the raised surface until you feel a
stretch in your calf. Repeat 3-4 times.
Seated
calf raise:
Sit
tall on a bench or chair with your feet flat on the ground holding
two heavy dumbbells on top of your thighs. Keep your core engaged and
lift your heels off the ground as high as possible. Slowly lower your
heels back to the ground. Repeat 3-4 times.
Farmer's
Walk on Toes:
This
is excellent for functional calf strengthening and balance. Hold a
dumbbell in each hand with your feet hip width apart. Keeping your
shoulders down and your core engaged, lift your heels so you're
standing on your toes. Without letting your heels touch the ground
walk forward on your toes for a set number of time (example 30
seconds). Repeat 3-4 times.
Jump
Rope:
We
all know how to do this one, make sure you keep your core engaged.
Jump rope for a minute or longer if you can. Rest for 30 seconds do
3-4 times.
Dumbbell
Jump Squat:
Holding
a dumbbell in each hand, stand tall with your feet shoulder width
apart. Push your hips back to lower down until your thighs are
parallel with the ground and you're in a squat position. In one
explosive movement, straighten your legs to come out of the squat and
jump off the ground. Land softly with bent knees as you lower back
into the squat position. Do as many as you can. Repeat 3-4 times
Downward
Dog:
This
is a classic yoga pose, it is a great calf stretch. Begin in a
tabletop position with your hands planted on the ground beneath your
shoulders and your knees below your hips. Pressing firmly into your
palms, tuck your toes, lift your knees off the ground and slowly
extend your hips upward. Without locking your knees, carefully
straighten your legs until your body creates a triangle shape with
the ground. Remember to engage your core as you continue to lengthen
your spine and lift your hips as high as possible. To deepen the
stretch bend one knee and then the other to peddle the feet. Hold for
at least 30 seconds. Repeat 3-4 times.
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