Calf extension elasic in seat

Purpose of the exercise

Aims to strengthen calf muscles and improve control of the ankle. Supports stability of the foot and ankle and helps restore strength after ankle or Achilles tendon injuries.

Supplies

• Dynaband/elastic

• Chair or sofa

Starting position

1. Sit upright on a chair or sofa

2. Extend the working leg in front of the body

3. Place the elastic band around the forefoot

4. Hold the ends of the elastic with your hands

5. Ankle in neutral position

6. Core slightly tightened

Implementation

1. Slowly push the forefoot forward against the resistance of the elastic band

2. Extend ankle towards plantarflexion

3. Actively tighten the calf muscles

4. Briefly hold tension in the end position

5. Slowly return the foot to the starting position

6. Move in a controlled manner throughout the exercise

Points of interest

✓ Move in a controlled and calm manner
✓ Deliberately tighten the calf muscles
✓ Keep the lower leg stable
✓ Use a suitable resistor
✓ Move within a pain-free range

✗ Execution too fast
✗ Elastic too tight
✗ Excessive movement of the lower leg
✗ Uncontrolled foot return
✗ Ignoring pain in ankle or Achilles tendon

When this exercise?

Calf extension with elastic band in seat is used to improve strength and control of the calf muscles and ankle. The exercise is often used within rehabilitation programmes for ankle or Achilles tendon problems.

In addition, the exercise can help restore muscle strength and ankle stability after a period of reduced load. By adjusting the resistance of the elastic band, the exercise can easily be tailored to the level of the athlete. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, symptoms and recovery status.