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Exercise handout — move better, feel better.
Band Plantarflexion
Point toes against resistance band to strengthen calf muscles. Alternative to standing calf raises when standing is limited.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Towel with resistance, Cable machine
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 sec point / 2 sec return
Tempo
Step-by-Step Guide
Set up
- Sit with leg extended
- Loop band around ball of foot
- Hold band ends in hands, creating tension
Step 1 of 4
Point toes away from you (plantarflexion)
Step 2 of 4
Push against band resistance
Step 3 of 4
Hold briefly at end range
Step 4 of 4
Slowly return to start
Breathing
- Exhale as you point toes
- Inhale as you return
Form Cues
- Point like a ballet dancer
- Control the return
- Feel calf muscles contract
- Keep knee straight
Common Mistakes to Avoid
- Not enough band tension
- Bending knee during movement
- Moving too fast
- Not going through full range
Safety Information
Avoid if acute Achilles rupture. Monitor Achilles pain.
Progressions
Heavier band, slower tempo, add holds
Regressions
Lighter band, smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.