4 Exercises To Strengthen Your Foot, Calves, and Achilles Tendon

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A while back I stared sprinting at the track and picked up the volume and intensity quite quick (I don’t listen to my own advice at times 🤔).

My Achilles and foot would feel it after every session and while soft tissue and mobility helped, I knew I needed to strengthen, build tissue tolerance and adjust volume some.

I started doing the 4 drills around 2x a week (some 3x) and the difference after even just 4 weeks is drastic.

✅ Single Leg Hops 2-3 x 1 minute per side

Got this idea from @compoundperformance_ and it’s been great (just know you may have to build up it, start with 20-30 seconds if necessary).

✅ Single Leg Wall Calf Raises 2-3 x 15/side

The emphasis here is driving through the “bridge” of the foot, through the inside line which strengthens the FHL (muscle connected to the big toe).

✅ Floating Lunge Calf Raises 2-3 x 12-15/side

Keep these nice and controlled and drive the heel down on the stretch, then pause at the top pushing through the “bridge” of the foot.

✅ 2 Up 1 Down Safety Squat Bar Eccentrics 2-3 x 6-8 reps/side

These ones I load pretty heavy and do a 4-5 second eccentric on the down with a single leg, and then come up with both legs.

I imagine I have a tennis ball 🎾 Im squeezing in between my heels on the way up (this keeps my foot position honest on the way up and down).

You can do less exercises and work your way up to this, I started with a couple of sets of 3 exercises and built up.

If you have weaknesses, work on them, make a plan, stick to it, and you’ll see improvement.

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