Main muscles trained:
Gastrocnemius and soleus
Suitable for rehabilitation from:
- Achilles tendinitis
- Medial tibial pain
- Plantar fasciitis
Two different variations of the standard calf raise are used to ensure optimum benefit to both gastrocnemius and soleus. The straight-knee version concentrates the training effect on the large gastrocnemius: this portion of the calf attaches above the knee and so is lengthened when the knee is straight. Longer muscles can produce more force. In the bent knee version, the effectiveness of the gastrocnemius is reduced with the shortened muscle position, thereby placing a greater work load on the shorter soleus. Both versions of the exercise are performed upon a step in order to achieve a full range of motion in the ankle joint.
Begin with the double-leg versions at the start level of sets and reps. Progress to the target level sets and reps. Once this can be accomplished at RPE six to 7 out of 10 move on to the single-leg versions, again at the start level. Once target is achieved, add load using the rucksack.