Smith machine Calf raises on a step

This is an instructional video to correctly demonstrate Smith machine Calf raises on a step

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 works your Gastrocnemius calf muscles
  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. Set the smith machine bar to one rung under your shoulder height
  5. Place a step under the bar with the back edge vertical to the bar above
  6. Get yourself under the bar and rest the bar onto the upper trapezius
  7. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  8. Place you’re the balls of your feet onto the edge of the step
  9. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  10. Next take a breath in and unrack the bar by straightening your legs
  11. Take a few normal breaths at the top.
  12. Next take a breath in and slowly lower your heels down to the floor, pause for half a second then push back up through your feet (don’t use your knees at all)
  13. Raise up till you on your toes and as high as you can go.
  14. Next lower back down to the floor and repeat.
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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Online Physiotherapy

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).