This exercise is ankle plantarflexion using a resistance band. The aim is to strengthen your muscles and tendons on the back of your lower leg.
1. Sit on the floor with either a foam roller or rolled up towel underneath your calf or ankle. Loop the resistance band around the ball of your foot and hold onto the end.
2. Point your toes forward as far as you are able, and then slowly return back to the start position. Try and keep the movement slow and controlled, especially when returning to the start position so it doesn't flick back.
When you are able to complete the rep range suggested in your training programme with ease, you can make it harder by pulling on the band to create more tension or by swapping the band for one with more resistance. However if this is still too easy, you could progress to a double leg isometric calf raise - there is a video of this exercise on our channel.
Equally if you are finding the exercise a bit tough, reduce the tension in the band by pulling on it less, swap for a lighter resistance band, or reduce the range of movement you are performing. When these changes then become easier you can progress the exercise using the advice above. You can also perform this exercise by sitting on a chair as well if you are unable to get on or off the floor.
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FOR PHYSIOS
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Check out our free "Exercise Programme Creator" tool, where you build your own exercise programme, setting reps and sets for each, with links to videos embedded into the programme. It's easy to download as a PDF and send on to your clients.
👉 https://www.thephysiobot.com/build-a-programme/
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PATREON
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