Isometric Double Leg Calf Raise

This exercise is an isometric double leg calf raise where the aim is to strengthen your muscles and tendons on the back of your lower leg.

1. Stand next to the wall or something that you can hold onto to help balance. Standing on both legs with your knees locked out straight, raise up onto your toes with your heels off the ground, as high as you are able to.
2. Once at the top of the movement hold this position for the duration suggested in your rehab programme, and then slowly return to your starting position.
3. Try and keep the movement slow and controlled on the way up and down, and make sure your calf muscles are doing the work to move you upwards. With practice you may find that you are able to get higher into the hold position as you get stronger with this exercise.

When you are able to complete the suggested duration in your training programme with ease you can make it harder by progressing onto a single leg isometric calf raise.

Equally if you are finding the exercise a bit tough you may need to perform a resisted ankle plantar flexion exercise.