75% Achilles tear, ten weeks ago. Age: 77; weight: 150 lbs. Two weeks ago Rehab said start calf raises, a set of ten twice a day, morning and afternoon, the first week. Second week sets of fifteen. Which I have done. This progression seems better. Will try the iso hold for 30 secs. later today to see where I'm at. Tried standing on the bathroom scale with the injured foot, good foot on wood the same height. Found I felt even, but had more weight on the good leg. Going even on both felt odd. Doing calf raises on that set up I found that half way up I had 40 lbs on the injured leg; all the way up, 20 lbs. But I thought I was 50/50! So, a long way from doing one leg calf raises. Here is the progression near as I can tell: HOW TO PROGRESS THE CALF RAISE, START TO FINISH Aim for 3-4 x per week, 3-4 sets of 10-12 reps and do it for 2 weeks before progressing, except #1. 1. 2 LEG ISO RAISE, BALL, NOT TOES, AIM TO HOLD 30 SEC. ONCE 2. 2 LEG CALF RAISE, FLOOR, 1-2 SEC. UP/HOLD AT TOP/2-4 DOWN 3. 2 LEG, CALF RAISE, STEP 3"?, KNEES STRAIGHT 4. 2 LEG, SOLEUS RAISE, FLOOR, KNEES BENT 5. 2 LEG, SOLEUS RAISE, STEP, KNEES BENT 6. 1 LEG, UP ON 2 LEGS, 60-100% 1 LEG, ISO HOLD, SLOW DOWN 7. 1 LEG, STEP, UP ON 2 LEGS, 1 LEG, ISO HOLD, SLOW DOWN, 2 UP 8. 1 LEG, SOLEUS, FLOOR, KNEES BENT, AS IN 6 9. 1 LEG, SOLEUS, STEP, KNEES BENT, AS IN 7 10. 1 LEG, CALF RAISE, FLOOR, UP/DOWN, AIM ALL THE WAY UP 11. 1 LEG, CALF RAISE, STEP 12. 1 LEG, CALF RAISE, STEP, WITH WEIGHT UPDATE: Did the 30 sec. iso calf raise with two legs with little trouble. Good sign I think. Had to focus to stop curling the toes.
what happens if you wake up sore the next day from these exercises? Is this to be expected and if so should you continue on doing these on a daily basis to get over the hump? Been dealing with tendonitis in both ankles for a few months now. Pain is much better, but still gets aggravated when cycling or if I push the eccentrics too hard. Feels like I am 90% better, but stuck getting over the last 10%. I have not tried any of these exercises using weight.
Should I just push through the pain? Been out of the boot for 3 weeks now and I want to make as much progress as possible, but I feel like my mind is in the way of a fast recovery. I do my exercises everyday and I do a bunch of stretching, but sometimes my foot gets so sore afterwards. Am I going to hard?
when doing the calf raise on the floor, barefoot , should I go as high as possible with my heels as I can ? because I did it that way and it felt discomfortable for that part of the feet I was standing on at the highest point ( I think those are my tip toes) and also it was very unstable
@@physiorehab Hi Tim! Thanks for the video. I have a soleus injury which I keep re-injuring (5x now...) either from walking and / or cycling short distances. Any advice on how to factor the load taken from walking & cycling whilst trying to progress through calf raises (double leg iso to single and so forth) in order to avoid re-injuring myself? Best, Luke
Thank you! I found you when I was recovering from bimalleolar ORIF a year ago. I’m at 90-95%! 🎉. Thanks for all of your tips from head to toe. 😊
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Excellent!! Exactly the progression I need.
Great! 😄
75% Achilles tear, ten weeks ago. Age: 77; weight: 150 lbs. Two weeks ago Rehab said start calf raises, a set of ten twice a day, morning and afternoon, the first week. Second week sets of fifteen. Which I have done. This progression seems better. Will try the iso hold for 30 secs. later today to see where I'm at. Tried standing on the bathroom scale with the injured foot, good foot on wood the same height. Found I felt even, but had more weight on the good leg. Going even on both felt odd. Doing calf raises on that set up I found that half way up I had 40 lbs on the injured leg; all the way up, 20 lbs. But I thought I was 50/50! So, a long way from doing one leg calf raises. Here is the progression near as I can tell:
HOW TO PROGRESS THE CALF RAISE, START TO FINISH
Aim for 3-4 x per week, 3-4 sets of 10-12 reps and do it for 2 weeks before progressing, except #1.
1. 2 LEG ISO RAISE, BALL, NOT TOES, AIM TO HOLD 30 SEC. ONCE
2. 2 LEG CALF RAISE, FLOOR, 1-2 SEC. UP/HOLD AT TOP/2-4 DOWN
3. 2 LEG, CALF RAISE, STEP 3"?, KNEES STRAIGHT
4. 2 LEG, SOLEUS RAISE, FLOOR, KNEES BENT
5. 2 LEG, SOLEUS RAISE, STEP, KNEES BENT
6. 1 LEG, UP ON 2 LEGS, 60-100% 1 LEG, ISO HOLD, SLOW DOWN
7. 1 LEG, STEP, UP ON 2 LEGS, 1 LEG, ISO HOLD, SLOW DOWN, 2 UP
8. 1 LEG, SOLEUS, FLOOR, KNEES BENT, AS IN 6
9. 1 LEG, SOLEUS, STEP, KNEES BENT, AS IN 7
10. 1 LEG, CALF RAISE, FLOOR, UP/DOWN, AIM ALL THE WAY UP
11. 1 LEG, CALF RAISE, STEP
12. 1 LEG, CALF RAISE, STEP, WITH WEIGHT
UPDATE: Did the 30 sec. iso calf raise with two legs with little trouble. Good sign I think. Had to focus to stop curling the toes.
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Awesome videos people, please keep up the awesome work people, you're welcome people!
exactly what i need thanks a ton man
Should I do the Calf Raises and the Soleus Raises in the same session? Or is the Soleus Raise a progression of the Calf Raise?
Do them in the same session if you can
Are you supposed to train both legs? And when my muscle grows back do I have to keep doing calf raises or will the muscle keep?
Thank you so much and also you have really nice Calves I am personally jealous
Haha they need to be bigger!
When you say stage 2 calf raises 2 sets of 10 how many times a day and how many days a week?
what happens if you wake up sore the next day from these exercises? Is this to be expected and if so should you continue on doing these on a daily basis to get over the hump? Been dealing with tendonitis in both ankles for a few months now. Pain is much better, but still gets aggravated when cycling or if I push the eccentrics too hard. Feels like I am 90% better, but stuck getting over the last 10%. I have not tried any of these exercises using weight.
Should I just push through the pain? Been out of the boot for 3 weeks now and I want to make as much progress as possible, but I feel like my mind is in the way of a fast recovery. I do my exercises everyday and I do a bunch of stretching, but sometimes my foot gets so sore afterwards. Am I going to hard?
I would t push through pain with rehab. Was it an Achilles tear?
@@physiorehab It was a complete rupture
@@rockybolick9646 ok I suggest you follow my full rehab program here: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab
I strained my calf 4 weeks ago been icing when doing calf raises should i push through pain while doing calf raises?
Tim, how do you treat someone with insertional achilles pain when they run and jump, but no pain when they do heavy calf raises at floor level?
Just follow the rehab program here: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab
I really feel calf raises in my hamstrings, am i doing something wrong?
Maybe…
when doing the calf raise on the floor, barefoot , should I go as high as possible with my heels as I can ? because I did it that way and it felt discomfortable for that part of the feet I was standing on at the highest point ( I think those are my tip toes) and also it was very unstable
Do it in shoes would be preferable
Hello sir i have os trigonum. should i do it or will it trigger that.??
How many reps before progression?
Aim for 3-4 x per week, 3-4 sets of 10-12 reps and do it for 2 weeks before progressing
@@physiorehab Hi Tim! Thanks for the video. I have a soleus injury which I keep re-injuring (5x now...) either from walking and / or cycling short distances. Any advice on how to factor the load taken from walking & cycling whilst trying to progress through calf raises (double leg iso to single and so forth) in order to avoid re-injuring myself?
Best,
Luke
@@lukemills9665 start small distances and build the endurance slowly
😎😁
Is it better doing barefoot?
Not much difference, but i prefer barefoot because i can see how my foot is working when i do it.
It’s a little bit harder on the toes