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Calf Raises for your lower legs
calf raises calf raises
This strengthens your lower leg all around - the muscles that stabilize the knee and ankle joints. This will make it easier to walk distances, climb stairs, and will help you stand longer without fatigue.
 
Do these standing on the bottom step of a stair case. Let the rear half of your feet hang off the stair. Hold onto a railing with one hand.
 
Lower your heels as far as they will go, then raise yourself up onto your tippy-toes! Keep your legs straight and do not "bounce!"
 
When you get up to 20 or 30 reps, go to one-legged calf raises as shown below.
one-legged calf raises one-legged calf raises
These are done the same as regular calf raises but you raise and lower your body weight on just one leg, holding the other clear off the stair.
 
When you can do 20 to 30 reps on one leg at a time, go to one-legged calf raises with weights.

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