Muscle strains, tears, ruptures and even back problems can occur when the calves are not in peak condition. It\u2019s up to you to\u00a0prevent injuries<\/a>. Hence, 10 of the best\u00a0calf strengthening\u00a0exercises\u00a0are provided below.<\/p>\n Calf\u00a0raises are extremely effective for\u00a0calf strengthening. There are several\u00a0calf exercises, each\u00a0prevent injuries\u00a0and each provide physiological benefit.<\/p>\n 1.\u00a0Calf\u00a0raises from a sitting position will enhance flexibility and strength. Start from a seated position in a chair with feet flat on the floor. Lift your heels from the ground as high as possible while pressing your toes deeply into the floor. Hold the position for at least 5 seconds and repeat 3 sets of 10 to 12 repetitions.<\/p>\n 2. Raises from a standing position are\u00a0calf strengthening. By pushing against the forces of gravity this exercise facilitates\u00a0calf strengthening. Start from a standing position with feet shoulder distance apart and flat on the ground. Support yourself for balance with a chair or the wall. Raise up on your toes as high as possible and hold for 5 seconds, increasing to 10 seconds over time. Repeat 3 sets of 10 to 12 repetitions.<\/p>\n 3. Eccentric\u00a0calf\u00a0raises improve your range of motion, circulation, mobility and\u00a0prevent injuries. Use a step or something that will allow the heel to fall below a parallel level. Also your hands can be supported by a wall, a high chair or the equivalent. Start with one foot at a time, bending the left leg, for example, so that it is not touching down. The right foot is placed with toe on the step and heel off the back end. Raise the heel as high as possible and hold at the highest point for 5 seconds. Lower the heel to below the step level and hold for 3 seconds. Repeat this for 3 sets, each with 10 to 12 repetitions.<\/p>\n Note:<\/strong> Gradually, overtime, you should introduce weights as part of your\u00a0calf\u00a0raise exercises. Then, increase the weight as you become accustomed to the existing weight.<\/p>\n There is no way to minimize the importance of stretching, and not just for\u00a0calf strengthening\u00a0or\u00a0preventing injuries, although that too is vital. Leg\u00a0exercises, especially stretching, limber you up and allow you to engage in running-related sports.<\/p>\n 4. Foot pumps allow the\u00a0calf\u00a0muscle to get warmed-up, to get blood pushing through, improving circulation. Lie flat on your back, preferably on a bed or the equivalent, with legs extended off the edge of the bed. Start by pointing your toes away from you, with all you might. Hold 5 seconds. Then bend at the ankle bringing your toes all the way in toward you. You should be able to feel the stretch on your Achilles going all the way up to your hamstring. Once again, hold for 5 seconds. Repeat the process 10 times. Repeat completing 3 sets of 10 repetitions, resting briefly between sets.<\/p>\n 5. From a sitting position on a mat, extend one leg off the end from the ankle. The foot will then be below the mat level. Place the resistance band around the ball of the foot holding each end of the band with your hands. Pull the band towards your body with your hands, creating tension and resistance. Start with your foot at a right angle from your leg and toes facing up in a relaxed position. Then, point your toes, extending the foot forward. You should feel significantly more tension and stress on the leg muscle. Hold 5 seconds then return to the starting position. Switch to the other leg. Perform at least 5 times on each leg. Over time you should be able to increase the tension of the band by pulling it tighter.<\/p>\n![\"5](\"http:\/\/pa-wp.entwurfsansicht.de\/wp-content\/uploads\/shutterstock_207304351_5-\u00dcbungen-zur-St\u00e4rkung-der-Waden-\u2013-Verletzungen-vermeiden_4-810x540.jpg\")
The First and Best in Unbeatable\u00a0Calf\u00a0Injury Prevention<\/strong><\/h2>\n
Stretch, Flex, Here\u2019s How to Keep\u2019em Limber<\/h2>\n
![\"5](\"http:\/\/pa-wp.entwurfsansicht.de\/wp-content\/uploads\/shutterstock_315919550_5-\u00dcbungen-zur-St\u00e4rkung-der-Waden-\u2013-Verletzungen-vermeiden_3-810x540.jpg\")