Calf raises on a step is an exercise where you stand on an elevation with the front feet, while the heels move freely. From this position, you push yourself up by extending the ankles and then lower the heels in a controlled manner below the level of the step. The elevated position creates a greater range of motion, effectively training both muscle strength and tendon load of the calf muscles.
The exercise can be performed two-legged or one-legged and is suitable for both strength building and rehabilitation of the Achilles tendon.
Aims to strengthen the gastrocnemius and soleus and improve the load-bearing capacity of the Achilles tendon. Improves outlet strength, ankle stability and power endurance. Supports performance in running, sprinting, jumping and climbing stairs.
Step, elevation or staircase
Flat and stable surface
Possible fulcrum for balance
Place the front feet on the edge of the scooter
Heels clear of the edge
Feet hip-width apart (or one foot in unilateral execution)
Hull upright
Core slightly tightened
Hold support for balance if necessary
Lower heels in a controlled manner below the level of the step
Feel slight stretching in the calf muscles
Then forcefully push yourself up through the front feet
Get as high on your toes as possible
Hold tension briefly at the top
Lower the heels slowly and in a controlled manner
Maintain control throughout movement
✓ Move controlled over full range of motion
✓ Pressure through big toe and midfoot
✓ Keep ankles stable
✓ Hull straight and stable
✓ Breathe calmly and evenly
✗ Bounce or use momentum
✗ Single tilt inwards or outwards
✗ Lowering too fast
✗ Excessive load without control
✗ Ignoring pain in calf or Achilles tendon
Calf raises on step are used to improve calf strength and Achilles tendon strain in a targeted way, especially when full range of motion is desired. The exercise is suitable within rehabilitation for Achilles tendon or calf problems, but also preventively for athletes who experience a lot of running and jumping stress.
In addition, this exercise is relevant within performance training for athletes who want to increase their push-off power. The increased range of motion allows the load to be built up gradually. Application, load 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, complaints and recovery status.
When spraining the ankle, you often tear or strain one or more ankle ligaments....
Especially with knee problems, it is imperative to get a good picture of the...
Foot problems need not limit you in your daily life. Don't wait too long to...
Nederlands