AN
Ankle & Foot
Ankle CirclesUse a sturdy object like a squat rack to hold yourself.
Anterior Tibialis-SMRBegin seated on the ground with your legs bent and your feet on the floor.
Balance BoardPlace a balance board in front of you.
Barbell Seated Calf RaisePlace a block about 12 inches in front of a flat bench.
Calf PressAdjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
Calf Press On The Leg Press MachineUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
Calf Raise On A DumbbellHang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
Calf Raises - With BandsGrab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
Calf Stretch Elbows Against WallStand facing a wall from a couple feet away.
Calf Stretch Hands Against WallStand facing a wall from several feet away. Stagger your stance, placing one foot forward.
Calves-SMRBegin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
Donkey Calf RaisesFor this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
Dumbbell Seated One-Leg Calf RaisePlace a block on the floor about 12 inches from a flat bench.
Foot-SMRThis exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.
Knee CirclesStand with your legs together and hands by your waist.
Peroneals StretchIn a seated position, loop a belt, rope, or band around one foot. This will be your starting position.
Peroneals-SMRLay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
Posterior Tibialis StretchIn a seated position, loop a belt, rope, or band around one foot. This will be your starting position.
Rocking Standing Calf RaiseThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
Seated Calf RaiseSit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
Seated Calf StretchSit up straight on an exercise mat.
Smith Machine Calf RaisePlace a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
Smith Machine Reverse Calf RaisesAdjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
Standing Barbell Calf RaiseThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
Standing Calf RaisesAdjust the padded lever of the calf raise machine to fit your height.
Standing Dumbbell Calf RaiseStand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
Standing Gastrocnemius Calf StretchPlace your right heel on a step with your knee extended and lean forward to grab your right toe with your right hand. Your left knee should be slightly bent and your back should be straight.
Standing Soleus And Achilles StretchStand with your feet hip-distance apart, one foot slightly in front of the other.