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Beginner Prevention & Rehabilitation

Calf Raise

A lower leg strengthening exercise that targets the gastrocnemius and soleus muscles. Calf raises improve ankle stability, support knee function, and are essential in rehabilitation for Achilles tendinitis and ankle sprains.

Duration
5 minutes
Sets & Reps
3 sets × 15 reps
Difficulty
Beginner
Body Part
Knee & Leg

Equipment Needed

Wall or chair for balance support

Benefits

  • Strengthens the calf muscles for ankle stability
  • Supports Achilles tendon rehabilitation
  • Improves balance and proprioception
  • Helps prevent ankle sprains and plantar fasciitis

How to Perform

  1. 1

    Stand with feet hip-width apart, holding a wall or chair for balance.

  2. 2

    Slowly rise up onto your toes, lifting your heels as high as possible.

    Tip: Squeeze your calf muscles at the top.
  3. 3

    Hold for 2–3 seconds at the top.

  4. 4

    Slowly lower back down. Repeat.

Safety Tips

Hold onto something stable for balance.
Do not bounce at the bottom of the movement.
Reduce range of motion if you feel Achilles pain.
Progress to single-leg calf raises only when double-leg is comfortable.

Who Should Avoid This Exercise

Acute Achilles tendon rupture
Recent ankle fracture (until cleared by doctor)
Active deep vein thrombosis (DVT) in the leg
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Related Conditions

Professional Treatment Options

Sports Physiotherapy

Specialized physiotherapy for athletes and active individuals. Our sports physiotherapists treat acute injuries, chronic overuse conditions, and provide return-to-sport rehabilitation programs. Whether you play badminton, football, futsal, or hit the gym, we help you recover faster and perform better. Over 14 years, PhysioNear has connected 5,000+ athletes and active Malaysians with certified sports physiotherapists across 16 states. Most patients report noticeable improvement within 3–5 sessions.

Shockwave Therapy

Extracorporeal shockwave therapy (ESWT) uses acoustic waves to stimulate healing in chronic tendon injuries, plantar fasciitis, and calcific conditions. This non-invasive treatment accelerates tissue repair and is proven effective for conditions that have not responded to conventional physiotherapy. PhysioNear partners with clinics offering shockwave therapy across Malaysia, backed by 14 years of trusted referrals. Most patients see improvement after 3–6 shockwave sessions spaced one week apart.

Orthopedic Physiotherapy

Full-spectrum physiotherapy for musculoskeletal conditions affecting bones, joints, muscles, ligaments, and tendons. Our orthopedic physiotherapists treat fractures, joint replacements, arthritis, and sports injuries using manual therapy, therapeutic exercises, and advanced modalities. PhysioNear's network spans 16 states with orthopedic-trained physiotherapists, trusted by over 5,000 patients in 14 years. Most musculoskeletal patients report pain reduction within 3–5 sessions.

Manual Therapy

Hands-on physiotherapy techniques including joint mobilization, soft tissue manipulation, and myofascial release. Our skilled physiotherapists use manual therapy to restore joint movement, reduce pain, and improve tissue flexibility for a wide range of musculoskeletal conditions. With 14 years of experience and 5,000+ happy patients, PhysioNear connects you with skilled manual therapists across all 16 states. Most patients experience improved range of motion after just 2–4 sessions.

More Knee & Leg Exercises

Frequently Asked Questions

Can calf raises help with plantar fasciitis?

Yes, calf raises can help with plantar fasciitis by strengthening the calf muscles and Achilles tendon, which reduces strain on the plantar fascia. Start with double-leg calf raises and progress to single-leg when comfortable. Eccentric calf raises (slow lowering) have shown particular benefit.

How many calf raises should I do per day?

For general strengthening, 3 sets of 15 repetitions once daily is sufficient. For Achilles tendinitis rehabilitation, your physiotherapist may prescribe higher volumes such as 3 sets of 15 twice daily. Always start with fewer repetitions and progress gradually.

Should I do calf raises on stairs?

Performing calf raises on stairs (with heels hanging off the edge) allows for a greater range of motion and is more effective for strengthening. However, this advanced variation should only be attempted once regular flat-surface calf raises are comfortable. Always hold onto a railing for safety.

Professionally reviewed
| Reviewed by Tan Wei Ming, BSc Physiotherapy (MAHSA), MSc Neurological Rehabilitation |

These exercises are for educational purposes only. Consult a licensed physiotherapist or healthcare professional before starting any exercise program. Stop immediately if you experience pain, dizziness, or discomfort. These exercises are not a substitute for professional physiotherapy treatment.