7 Easy Ways to Treat Calf Pain and Achilles Tendonitis

If you suffer from frequent calf strains, complete these strengthening exercises:

Theraband Drive Back

Instructions: With your foot or heel attached to a cable machine, stand facing the structure. Balance on one foot (it's OK to hold on to another object for balance) and bring your leg slightly in front of you. Drive backwards with your foot in the band. Focus on generating the movement from your glutes and hamstrings. Slowly bring the leg back up and repeat. Complete 20 to 25 reps with each leg.

running, injury prevention, shin splints     running, injury prevention, calf pain, achilles

Single-Leg Glute Bridge

Instructions: Lie flat on your back with one leg bent, foot flat on the floor (or a stability ball for added difficulty), and the other leg flat on the ground. Slowly lift your pelvis off the ground by contracting your glutes and core while keeping your shoulder blades flat on the ground. Complete 15 to 20 reps on each leg.

running, injury prevention, calf pain, achilles     running, injury prevention, calf pain, achilles

More: 9 Single-Leg Exercises to Prevent Running Injuries

Donkey Kicks With Theraband

Instructions: Start on all fours. Insert a theraband so one end is wrapped around your knee and the other around the bottom of your foot. Extend your leg back and up, focusing on contracting with your glutes. Complete 15 to 20 reps on each leg.

running, injury prevention, calf pain, achilles     running, injury prevention, calf pain, achilles

Straight Leg Bounds

Instructions: Run forward by keeping your legs straight and driving through the ground with your hips and glutes. Begin by running 50 meters. Progress until you can run 100 meters.

running, injury prevention, calf pain, achilles

More: Strength Train to Improve Running Economy

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