Calf raises are key exercises for keeping muscle and joint strength in the lower leg. Gym weight machines and stair climbing are excellent calf workouts, but what if you are disabled or injured? Using resistance bands, it's possible to get an excellent result while standing, seated, or lying down performing calf flexion. The bands also are effective for working opposing muscles in the tibialis anterior.
Resistance Bands
Resistance bands come in different strengths and configurations. Generally speaking, the thicker the band, the greater the resistance. Bands can be either flat like a rubber band, or rounded with attached soft handles. Flat bands can be tied around the front of the foot or shoe, and bands with handles can be attached to the shoe by slipping the toe of the shoe through the handle. Once attached to the forefoot, the bands are stretched tight to provide resistance during calf flexion and extension.
Standing
Attach each end of one resistance band to each foot. Use both hands to grip resistance band in the middle, bring hands to hip level or higher, and stand up on the toes, then slowly lower the heel back toward the ground. Repeat for a total of 10 to 12 repetitions. Another option is to use two resistance bands; attach them to the bottom of a door frame, chair or bench. Grip a band in each hand, walk forward to get some tension in the band and then stand up on the toes.
Seated
While sitting on a bench or chair, attach resistance bands to each foot and slightly elevate your feet off the ground. Pull the band back toward your shoulders to establish tension, then point the toes back and then forward. Repeat for a total of 10 to 12 repetitions.
Supine
While lying on a bed or the ground, attach resistance bands to the forefoot and perform a set of 10 to 12 repetitions dorsi-flexing and plantar-flexing the foot. This variation is good for those people with lower back pain or poor balance. One leg at a time or both legs may be elevated straight up above the torso if the core is too weak to allow the legs to be held straight out above the ground.
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