Achilles Exercises

Calf Foam Roll

calf roll

Setup:

  1. Sit on ground with bottoms of each calf over the foam roller, which is placed perpendicular to the legs
  2. Using your arms, press yourself up so that your buttocks are hovering over the ground
  3. Using arms, slowly move the foam roller up the leg working 3 inch sections at a time
  4. Work all the way up the knee
  5. To add more pressure, stack one leg on top of the other and only roll one leg at a time
  6. To increase pressure even more, flex both feet toward the shins

Notes:

  • Do small, repetitive rolls up and down, about 3-4 inches at a time
  • To add more pressure, stack on leg on top of the other and only roll one leg at a time
  • To increase pressure even more, flex both feet toward the shins

calf tri

Setup:

  1. Start facing the wall in a scissor stance with your hands on the wall.  Push your chest up and out.
  2. Bend the knee of your front foot to create a stretch in your back leg.

Sagittal Plane– Lean forward and bent your front knee. Try and touch your nose to the wall.

Transverse Plane– Lean forward and bend the front knee a little more as you reach your nose towards your right hand.  Return to the starting position and then repeat the stretch, reaching nose towards your left hand. Repeat this 10 times.

Notes:

  • You should feel slightly different stretches in your calf with each motion.

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