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Toe Raises

General Overview:

This exercise is intended to work on strengthening the calf muscles on the anterior (front) aspect of the lower legs. It will focus specifically on developing anterior tibialis muscle strength.

Why do this Exercise?

Strengthen the anterior tibialis muscles of your lower legs.

Detailed Description

Equipment:
Chair, table, or wall.
Position:
Standing on a firm surface (floor) while using the table/wall/chair for balance and support. Stand with your feet shoulder width apart, toes pointed forward, straight back and knees slightly bent (5° or less). You do not want to perform this exercise with your knees locked in the extended position. Your hands should be up against the wall in front of you or lightly holding onto the chair or table for support.
Action:
Start by transferring your weight onto your heels and raising the balls of your feet into the air. You should feel tension in your shins. Hold this for five seconds and then relax, slowly returning to the starting position. Rest for three to five seconds and then repeat.

Additional Information:

This exercise should only be performed within a pain free range of motion. You should feel tension within your muscles but not sharp pain within your knee joint. Do not continue this exercise if there is pain, swelling or a significant increase in skin temperature (skin becomes hot/warm to the touch). The recommended repetitions are here to serve as guideline. Keep in mind that each person is different and you must modify your activity according to the feedback your body provides. Do not perform this exercise on a soft surface (i.e. bed) because it will not achieve the desired results. Do not use quick jerky movements with this exercise; it is intended to be performed in a slow and controlled motion. If you find that the edge of the table is limiting the amount of flexion you can achieve you may move your knee further off the edge of the table.
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About Recovery
This exercise is recommended for early/intermediate stage rehabilitation of an injured or post-surgical knee.
This exercise can also be included into a general fitness program to develop strength, increase joint stability and prevent injury.


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