Calf Raises
beginner
15–20 repetitions, 2–3 setsContraindications
- Avoid if you have acute Achilles tendon rupture without surgical clearance
- Stop if you feel sharp ankle or heel pain
- Use caution if you have balance issues: perform near a wall for support
- Avoid if you have a recent calf muscle tear in the acute phase
Benefits
- Strengthens the gastrocnemius and soleus muscles
- Improves ankle stability and balance
- Essential for Achilles tendon rehabilitation
- Helps prevent shin splints and ankle injuries
- Improves running and jumping performance
How to Perform Calf Raises
Stand tall with your feet hip-width apart. Hold onto a wall, counter, or sturdy chair for balance if needed.
Slowly rise up onto the balls of your feet, lifting your heels as high as comfortable. Keep your knees straight but not locked.
Hold the top position for 1–2 seconds, squeezing your calf muscles.
Slowly lower your heels back to the starting position with control.
Repeat 15–20 times for 2–3 sets.
Progression
Once basic calf raises become easy, progress to single-leg calf raises. Then add weight by holding dumbbells. For Achilles rehabilitation, perform eccentric calf raises: raise with both feet, lower with one foot slowly.
Frequently Asked Questions
Frequently Asked Questions
Are calf raises good for Achilles tendonitis?
Yes, eccentric calf raises are the gold-standard exercise for Achilles tendinopathy. The key is the eccentric phase: slowly lowering the heel over 3–5 seconds. Start with both feet rising and lower with just the affected leg.
How many calf raises should I do per day?
For general strengthening, 3 sets of 15–20 repetitions, 3–4 times per week is sufficient. For rehabilitation, your physiotherapist will prescribe a specific programme, often starting with higher repetitions (30+) and lower intensity.
Why do my calf muscles cramp during calf raises?
Cramping usually indicates fatigue, dehydration, or electrolyte imbalance. Ensure you are well-hydrated and warmed up before starting. If cramping persists, reduce the number of repetitions and increase rest between sets.
Can calf raises help with flat feet?
Yes, strong calf muscles help support the arch of your foot. Combined with foot intrinsic muscle exercises, calf raises can improve arch support and reduce flat foot-related pain.
Should I do calf raises on flat ground or a step?
Both are beneficial. Flat-ground raises work the full range of motion. Step raises allow a greater range of motion (the heel drops below the step level), which provides a deeper stretch and is essential for eccentric training.
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.