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Calf Raises
Works the calf muscles - the (1) soleus and (2) gastrocnemius

Calf raises can be performed in three ways depending upon the machines available at your gym or home. The three ways are (1)sitting calf machine, (2) standing calf machine, or (3) standing on a ledge. When performing calf raises, take your time. Do not hurry these and DO NOT BOUNCE! This could put excess stress on the achilles tendon and cause injury. Also, do not drop too low on the downward portion of the exercise. Again, this can put a great deal of stress on the achilles.

THE FOLLOWING PHOTOS REPRESENT USE OF A SITTING CALF MACHINE AND STANDING ON A LEDGE. There are other machines out there including a Standing Calf Raise machine. The basic "do's" and "don't" remain the same.

SITTING CALF MACHINE
1) Find a light weight that is comfortable.
The sitting calf machine will have a roller which tightens down over your knees, similar to the Lat Pulldown. Place the balls of your feet correctly on the foot pad. Then lower the roller over your knees. Find a position that is snug but comfortable.
2) Lift up with your toes and release the safety lever on the weight machine. Then perform the exercise. Lower your heels on a 4 count and raise up on your toes on a two count. DO NOT LOWER YOUR HEELS TOO MUCH and DO NOT BOUNCE. These could cause undue stress on and or damage to the Achilles tendon. Keep it smooth. The key is the "lift" not the "lower."

STANDING CALF RAISE ON LEDGE
1)
This calf raise is performed on a ledge or step. Place the balls of your feet correctly on the ledge.
2) You will work one foot at a time. Place the other foot around the back of the foot you are working. Lower your heel on a four count and raise up on your toes on a two count.  When you finish with one leg, switch to the other.  DO NOT LOWER YOUR HEELS TOO MUCH and DO NOT BOUNCE. These could cause undue stress on and or damage to the Achilles tendon. Keep it smooth. The key is the "lift" not the "lower."
3) Once you gain some strength, you can add weight. This is done by simply grabbing a weight or dumbbell and holding in the hand of the same leg you are working.

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