Prevent Ankle Injuries

Calf raises are an often overlooked part of a comprehensive workout plan. While we may not be as excited about building our ankle stability and calf muscles, our ability to stand up and move properly depends on them. ⁣⁣

Here's what we suggest:⁣⁣ ⁣⁣ Reps: 10-15 ⁣ Sets: 1-3⁣⁣ How often: 1-2 times per week⁣⁣ ⁣⁣ 1. Take your shoes off⁣⁣ 2. Place a ball or similar sized object between your heels and squeeze them together tight enough to keep the ball in place.⁣⁣ 3. Press through all ten of your toes as your heels come up⁣⁣ 4. Hold the top position for a second, then slowly lower.⁣⁣ ⁣⁣ This exercise is especially important for runners who may start to favor the inside or outside of their foot when they run for long periods of time. Check the bottom of your shoe. If it's wearing down unevenly, then you NEED this exercise. ⁣⁣