6 Single Leg Calf Raise Variations

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⚡️Single leg calf raises⚡️

Who wants to work out their calves? 🙋

If you had an achilles rupture, typically, your physio will show you these exercises at some point in the late rehab phase (phase 3).

Why bother with all these variations?
✅ They target different parts of the calf muscle i.e. gastrocnemius vs soleus; knee straight vs knee bent
✅ They load the muscle and tendon in different ways, preparing you for activities like jumping and running
✅ Calf raises can be dull. These add some nice variability
✅ Changing the speed of the exercise will also be important (future post)

Isometrics are typically better tolerated when it's a new exercise. During my recovery, I always introduced isometrics first, because they were less painful, and learned to activate the right muscles before adding movement through the ankle and foot.

🤓 Glossary of contractions:
Isometric: muscle contraction, no change in length of muscle
Eccentric: muscle contraction while it's lengthening under load
Isotonic: concentric (shortening) + eccentric (lengthening)

🧐 I really should have tried to go higher in video 5️⃣. We filmed it after a workout session, that's all that was left in me 🤷‍♀️ #achillesrupturesucks
⚠️ If you are rehabbing a rupture, your Physio has the objective lense and they are a voice of reason. Exercises are like drugs, they should be prescribed at the right dosage and at the right time. Insta rehab provides you with general ideas but it is NOT the real deal. If your goal is to return to physical activities and sports, you need to work with a physio/chiro who has experience in rehabbing achilles ruptures.

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The posts are for educational purposes only, we recommend that you always see a qualified healthcare professional.
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