Simple Exercises For Calf Strengthening

Calf Raises — Basic
Raising the heels destabilizes your ankle joints. Not only are you strengthening your calves with this exercise, but you're also challenging the muscles that support the ankle joint.

• Position your feet hip-width apart.
• Slowly raise your heels until you're on your tiptoes, then slowly lower back down to the ground. Take three slow counts to raise and lower your heels.
• Do 20 reps.

Calf Raises — External Rotation

Changing the angle of the feet by rotating the legs outward challenges different muscles of the lower leg than working in parallel. This position will work the arch of your foot more too, and a strong arch helps prevent the ankle from rolling inward.

• Position your feet hip-width apart, then externally rotate your thighs to turn your toes outward at about a 45-degree angle.
• Slowly raise your heels until you're on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
• Do 20 reps.

Calf Raises — Internal Rotation

Once again, the different foot position will challenge different parts of the lower leg and feet. 

• Position your feet hip-width apart, then by rotating at your hip joints turn your toes inward so they are almost touching.
• Slowly raise your heels until you're on your tiptoes, then lower back down to the ground. Take three slow counts to raise and lower your heels.
• Do 20 reps.

Plantar Flexion With Resistance Band

Adding the resistance band helps to strengthen the muscles of the arch. And a strong arch helps prevent overpronation (excessive rolling inward of the ankle).

• Sit on the floor with your right leg extended. Wrap one end of a resistance band around the ball of your right foot and hold the other end in your hands. Keep toes flexed up.
• Slowly press your foot forward pointing it as you maintain the band's resistance, then return to the starting position.
• Do 20 reps, then repeat on left side.

Dorsi Flexion With Resistance Band
Dorsi flexion, pulling the toes toward your body, works the muscles that support the front of the ankle.

• Get a resistance band and sit on the floor a couple of feet in front of a fixed object (like a heavy table leg). Attach one end of the resistance band to the fixed object, then loop it over your right toes.
• Start with your foot angled with toes pointing forward, then slowly pull your foot back toward your knee.
• Do 20 reps, then repeat on left side.

Culled and edited.