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Intermediate Ankle & Lower Leg Strengthening and Mobility Program
A Six-move circuit designed for intermediate levels and utilizing a stretch strap for maximum effectiveness. This athletic lower leg and foot conditioning program includes mobility exercises to specifically target the gastrocnemius and soleus muscles then progresses to strengthening exercises for the feet and lower leg muscles. It culminates in a calf stretch, enhancing mobility and ensuring a comprehensive approach to lower leg health. Ideal for athletes and individuals keen on elevating their conditioning, this series delivers a balanced blend of muscular endurance and flexibility training for the lower legs, ankles and Feet. Start with the mobility exercises to warm up, proceed to the strength circuit for the main workout, and finish with stretching exercises to cool down.
  • 1. Calf stretch gastroc- stretch strap
    Flip sides

    00:06 min

    Exericise Instrucions
    To perform a calf stretch targeting the gastrocnemius muscle with a stretch strap, begin by sitting on the floor with your legs extended straight in front of you. Loop a stretch strap, towel, or belt around the ball of one foot, holding the ends with both hands. With the leg you're stretching kept straight, gently pull on the strap to flex your foot towards you, ensuring your toes are pointing towards your body and your knee remains fully extended. Keep your back straight to ensure the stretch focuses on the calf, from the knee to the heel. Hold for recommend duration. Gently release the stretch before switching to the other leg.
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    x/wk
  • 2. Calf stretch soleus- stretch strap
    Flip sides

    00:06 min

    Exericise Instrucions
    To perform a calf stretch targeting the soleus muscle with a stretch strap, begin by sitting on the floor with your legs extended straight in front of you with a small towel under your knees. Loop a stretch strap, towel, or belt around the ball of one foot, holding the ends with both hands. With the leg you're stretching kept straight, gently pull on the strap to flex your foot towards you, ensuring your toes are pointing towards your body and your knee remains fully extended. Keep your back straight to ensure the stretch focuses on the calf, from the knee to the heel. Hold for recommend duration. Gently release the stretch before switching to the other leg.
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    x
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    x/wk
  • 3. Isometric plantar flexion ankle
    Flip sides

    00:07 min

    Exericise Instrucions
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    x
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    x/wk
  • 4. Toe walking
    Flip sides

    00:08 min

    Exericise Instrucions
    To perform toe walking, simply rise onto the tips of your toes and walk forward for a set distance or duration. Keep your heels off the ground and maintain the height on your toes throughout the walk. Focus on engaging your calf muscles with each step and maintain a steady pace for the prescribed duration. Toe walking is beneficial for strengthening the muscles in the calves, improving balance, and enhancing the range of motion in the ankles.
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    x
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    x/wk
  • 5. Heel walking
    Flip sides

    00:08 min

    Exericise Instrucions
    Heel walking is performed by lifting the toes off the ground and walking on your heels for a set distance or duration. Keep your toes elevated and focus on engaging the muscles in the front of your shins with each step. This exercise strengthes the muscles in the shins,especially anterior tibalis, improving balance, and enhancing foot and ankle stability. Heel walking is commonly utilized in both athletic training and rehabilitation settings to promote lower leg strength and prevent injuries related to muscle imbalances.
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  • 6. Quadruped calf stretch
    Flip sides

    00:12 min

    Exericise Instrucions
    To perform the quadruped calf stretch, start by positioning yourself on all fours on a mat, with your hands directly under your shoulders and your knees under your hips. Tuck your toes under and lift your hips towards the ceiling, straightening both legs as much as possible to enter into an inverted V-shape, similar to the Downward Dog position in yoga. Press your heels firmly towards the mat, feeling the stretch in the calves of both legs. Ensure your back remains straight and your head is in line with your arms, allowing your chest to move closer to your thighs to deepen the stretch. This position not only stretches the calves but also the hamstrings and can help relieve tension in your back. Keep your hips high and heels pressing down to maximize the calf stretch.
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    x
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    sec
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    x/wk