Please enjoy free Cross Care exercise videos 

Calf Exercises 

Please allow time for the following strengthening exercises to come through
THERABAND SQUATS

• Place the theraband slightly above the knees.
  • The further you go in depth, the more strain/pulling you will experience in the calf therefore ensure you consider your squat depth. Squat as far as comfortable.
• Sets of 2-3 x 10 repetitions.
• Nil shoes.
SINGLE LEG BALANCE

• Use a towel or pillow to mock an uneven surface.
• Sets of 2-3 x minimum 60 seconds. 

 
ECCENTRIC CALF RAISES

• Using a platform or step, slowly raise into a calf raise and hold for 3 seconds.
• Then slowly yourself down for a period of 5 seconds by lowering your heels down as far as comfortable.
• Perform sets of 2-3 x 10 repetitions.
• If bilateral calf raises are easy, progress to single legged.
SOLEUS TARGETED CALF RAISES

• Slightly bend your knees and move into a calf raise.
• this can also be performed with a single leg if double is simple.
• Ensure you slowly raise yourself into a calf raise and hold for 3 seconds then slowly yourself back down to your starting position.
• Sets of 2-3 x 10 repetitions.

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