Calf Exercises With a Stability Ball

Reasons for strengthening the calf muscles range from aesthetic improvement to injury rehabilitation. Injuries to this area for which calf strength training is an effective treatment include Achilles' tendinitis, shin splints and ankle sprains. According to a study by Paavolainen et. al., power exercises--or strength exercises done quickly--for the calves can also improve 5 km running times in athletes. A stability ball is a versatile piece of equipment that adds an extra challenge of maintaining balance during strength training. This additional challenge causes increased muscle activation and can also increase proprioception and lower-leg stability. Use caution when performing the following exercises and always activate your core by drawing the navel toward the spine. Modifications are offered for beginners and those with physical limitations.

Seated Heel Raise

Sit on the stability ball with both feet on the floor. Hold a dumbbell on top of each thigh, just above the knee. Raise both heels off the floor, squeezing the calf muscles. Hold for 1 second, then slowly lower the heels. Repeat eight to 12 times.

Standing Heel Raise with Lean

Place the stability ball against the wall and lean your chest against the ball. Stand on one foot and proceed to lift the heel of that foot off the ground. Hold for 1 second and slowly lower the heel back to the floor. Repeat eight to 12 times, then switch legs.

Lying Heel Raise

Lie with your upper back and shoulders on the stability ball, allowing your head to rest on the ball. Lift your hips until your body is in a straight line from your head to your knees, with your knees bent about 90 degrees and your feet flat on the floor. Proceed to lift both heels off the floor, squeezing both calves. Hold 1 second and slowly lower the heels, but keep the hips up so the body stays in a straight position from the head to the knees. Repeat eight to 12 times.

References

• The American Journal of Sports Medicine; "Heavy-Load Eccentric Calf Muscle Training For the Treatment of Chronic Achilles Tendinosis"
• Biomechanics; "Getting a Leg Up on Shin Pain: a review of the literature"
• Journal of Applied Physiology; "Explosive-strength training improves 5-km running time by improving running economy and muscle power"