Description of Exercise
-Starting position: stand on the edge of a step or a raised surface.
-Slowly lower your heel of one foot until you feel a mild stretch at the calf.
-Slowly lift your heel upward as far as you can.
-Repeat until your set is complete.
-When appropriate, add weights to overload the musculature of your legs, so you can continue to improve.
Importance
Running long distances requires strong calf muscles. Most runners land on their heels and on the middle of their feet. The calf muscles are recruited when pushing off the ground and when landing on the front of the foot. This repetitive stress has been linked to Achilles tendonitis and cramping of the calves. Strengthening the calves can lead to decreased cramping and a decreased chance of developing Achilles tendonitis.
Precautions
Current symptoms at the Achilles tendon and arch pain.
Recommended Repetitions & Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps
3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps
2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to lift a 25 pound dumbbell easily during the 14th and 15th repetition of the third set, it is time to advance to a 30 pound dumbbell starting at three sets of ten repetitions.
Handout
Single Leg Heel Raises
Needed Equipment
Dumbbells
Difficulty of Exercise (Guide)
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