The calf Raises drill is one of the easiest exercises to perform. It has two variations. The first variation involves calf-raise from the flat heel position. The second variation includes calf-raise with heel-drop.
Calf Raises help runners in multiple ways. At a basic level, it helps strengthen calf muscles, that includes posterior tibialis. Posterior Tibialis plays an important role in controlling the foot arch, hence calf-raises are a good drill to build a strong foot arch and control the pronation and foot stability. The second variation includes heel-drop also helps in stretching the calf, ankle & plantar, and adds further difficulty to Calf Raises.
This drill needs a step and support of wall or railing
Do it twice in a week with 20 to 30 repetitions as part of your strength training. Once you are used to doing it with both legs; try doing it with only one leg while the other leg is taken off from the ground.
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