The muscles of the lower leg are not limited to only the large calf muscle visible on the surface. This muscle, the gastrocnemius, gets help from the soleus and tibilis anterior to perform functions of the lower leg such as pointing the toes and flexing the foot. They also work to rotate the foot and bend the knee. Thera-Bands are elastic resistance bands that you can use to strengthen your lower leg muscles.
Ankle Flexion
The ankle flexion exercise strengthens the tibialis anterior. The tibialis anterior is on the front, or anterior, part of the lower leg. To perform this exercise, tie one end of the band to a sturdy object at floor level and sit in front of it. Tie the band around the ball of one foot or use a handle or ankle cuff. Next, pull your toes toward your knee and then bring your leg forward so your toes point at the ceiling. The band resists as you pull the end away from the other end, like a rubberband. This is how Thera-Bands work for strength training.
Ankle Plantarflexion
Ankle plantarflexion complements the ankle flexion exercise, also known as dorsiflexion. Sit with your legs straight and wrap the middle of the Thera-Band around the ball of one foot. Hold the ends of the band with your elbows bent at your sides and then press forward against the band with your foot. This is plantarflexion. Plantarflexion occurs during running, jumping, hopping and walking. Strengthening the lower leg with this exercise will make those activities easier.
Seated Knee Flexion
Knee flexion is the act of bending the knee to decrease the distance between the heel and pelvis. The seated knee flexion uses a chair to do the exercise and work the gastrocnemius. To perform this exercise, tie one end of the Thera-Band to a sturdy object at floor level and the other end to one ankle. Sit with your feet flat on the floor. Pull the heel back on the leg with the band and then place it back on the floor. The hamstring muscles also flex the knee so this exercise works both the lower and upper leg.
Seated Calf Stretch
Thera-Bands are also useful for stretching the calf muscles, not just making them stronger. The seated calf stretch targets the gastrocnemius. To perform the seated calf stretch, sit in the same position as described for the ankle plantarflexion exercise. Instead of pushing forward with your toes, pull back on the ball of your foot with the band. People with equal flexibility in their lower legs can wrap the band around both feet and stretch both legs together. Stretching only one at a time is better for people with an imbalance in flexibility.
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