Doing well-known exercises for the calves such as calf raises is only half of what you must do to strengthen the inner portion of your calves. The muscles that are found on the inside of the calves are the gastrocnemuis, soleus and anterior tibilias. Together, they are what allow you to point your toes, as is done during calf raises, flex your foot and also turn your toes in. This is called plantarflexion, dorsiflexion and inversion of the ankle.
Ankle Inversion With a Band
The ankle inversion exercise is a simple strengthening exercise that may be done for rehabilitation or by anyone wishing to work their anterior tibilias. It is easiest to do this sitting on a bed or bench so that you may relax your leg straight on the surface with your foot extended past the edge. First, wrap a resistance band around the inside of your right foot below your big toe and hold the ends of the band with your right arm next to the outside of your leg. Begin with your foot in a neutral position pointing straight to the ceiling or slightly tilted outward to the right. Then, turn your toes toward the inside of your leg as far as you can against the resistance of the band. Both legs should remain relaxed. Repeat on the left.
Dorsiflexion With a Band
Dorsiflexion is the act of pulling your toes toward your shins. This motion is also controlled by the tibialis anterior. A resistance band is needed for this exercise as well. You can sit on a bed or bench as described above. Dorsiflexion is done by wrapping a band around the top of your foot below your toes and tying the other end to a sturdy object, or having someone else hold the ends for you. The starting position is done with your toes pointing away from you. Then, pull your toes straight toward you until they are pointing to the ceiling. Relax the foot forward again to return to the starting position.
Seated Calf Raise
The seated calf raise exercises the gastrocnemius and the soleus. Both of these muscles are found on the inside, rear and outside of the calves. The gastrocnemius is above the soleus muscle. To do the seated calf raise, sit on the seat of a seated calf raise machine with the balls of your feet on the foot rests. The tops of the thighs should be touching the leg pad. The starting position is with your heels as low toward the floor as you can get them based on your flexibility. Once this is achieved, lift your legs and press against the leg pad until you are on the balls of your feet. Next, slowly lower back to the starting position.
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