Topic Of The Month

Most of the normal activities we do around the house can be considered exercise, especially if we repeat the activity or movement many times in a row. Maintaining or even improving the ability to perform our daily activities is essential for quality of life. This is the second in a series of simple exercises that can performed at home (or anywhere).

Standing, walking, jumping and running are activities that are made easier by having strong calf muscles. Your calf muscles (gastrocnemius, soleus, plantaris) enable you to push your foot down. Although walking does strengthen the calf muscles, it only strengthens them in a limited range of motion. Running and jumping-type activities require that the calf muscles be strong through their entire range. An exercise that strengthens the calf muscles is heel raises (also sometimes called toe raises).

Heel raises are an exercise that can be performed anytime you find yourself standing. Simply hold onto something for balance (if needed) and raise your heels off the ground as high as possible. Slowly lower your heels to the ground and repeat.

Start with 10 repetitions and gradually add reps as long as you do not have pain. Try to build up to 30 repetitions. To make this exercise more challenging, try performing a heel raise on one leg only. Do not perform this exercise if it causes pain. Consult with your medical doctor or physical therapist if you have persistent calf or leg pain.