A3 | Eccentric Calf Raise (heel band)

A3 | Eccentric Calf Raise (heel band)

A3 | Eccentric Calf Raise (heel band)

EXERCISE USE

Advanced rehab for ankle injuries, by creating lateral or medial load to the ankle during a calf raise. This help improve medial and lateral stability and strengthening of the muscles in the calf controlling inversion and eversion.

INSTRUCTIONS Tie a theraband (wide) around a fixed object like a pole, table or sofa leg. Then put the band around one heel, on a diagonal across the heel. Step away from the pole as much as you need to get load onto the heel but not so much that you struggle in the raise or it pulls your foot out of line. Go through a normal eccentric calf raise.
SPECIAL NOTES Position the band depending on if you need a lateral load or a medial load - see the education video below for all the details

Progression Levels

Session 1:

1

A2 | Single Leg Calf Raise (Isometric)

A2 | Single Leg Calf Raise (Isometric)

2

A2 | Calf Raises (Eccentric)

A2 | Calf Raises (Eccentric)

3

A3 | Eccentric Calf Raise (heel band)

A3 | Eccentric Calf Raise (heel band)

4

A3 | Single Leg Calf Raise

A3 | Single Leg Calf Raise

Education Videos for this Exercise

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