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Single leg calf raises with bent knee on a step

  • Stability & Strength
  • Intermediate
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This video demonstrates the correct technique for Single leg calf raises with bent knee on a step. This type of Calf exercise emphasises the Soleus more than the Gastrocnemius calf muscle. Hawkes Physiotherapy has loads more exercise and information that you may find useful.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a good exercise to strengthen and load the Calf and Achilles, especially the Soleus
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Stand on a step with you heels hanging off the edge.
  5. Hold onto something for stability
  6. Stand on the leg that you want to train, and bend your knee to as close to 90 degrees as you can
  7. Next raise up onto your toes and then slowly lower back down till you get a stretch in the calf and repeat.
  8. When you are ready add a weight in your hand or in a rucksack and progress over time.
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  12. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  13. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).