Do calf raises
Rise onto your toes to strengthen calves and ankles for standing, walking and running.
- How often
- Weekly
- Time
- 3 min
- Recommended for
- 18 factors
How to do it
- Stand with feet hip-width apart, holding a wall or chair back for balance.
- Slowly rise up onto the balls of your feet as high as is comfortable.
- Pause for a second at the top, then lower slowly.
- Do 10 to 15 repetitions for 2 to 3 sets, 2 to 3 times a week.
- When this is easy, try one leg at a time.
Why it helps
Your calf muscles push you forward with every step and help support the ankle. Stronger calves may help you stand and walk longer with less fatigue and give the ankle more stability.
Be careful
Stop if you feel pain in the Achilles tendon, heel or foot. If you have Achilles problems, check with a physical therapist before progressing to one leg.
Recommended for
Airline pilot
Long seated duty days across time zones and through the night.
occupationAssembly line worker
The same motions, hundreds of times an hour, at the pace of the line.
occupationBarista
Tamping, pouring and steaming, hundreds of drinks a shift.
occupationCashier
Scan, bag, repeat, for hours in the same small space.
hobbyCrossFit and HIIT
Fast, hard intervals with jumps, lifts and very little rest.
hobbyDancing
Jumps, turns and hours on the balls of your feet.
occupationFlight attendant
On your feet in a moving cabin, across time zones, lifting bags overhead.
habitFrequent flying
Cramped seats, dry cabin air and crossed time zones, again and again.
occupationHairstylist
Arms up, scissors in hand, standing behind the chair all day.
occupationNurse
Twelve-hour shifts on your feet, lifting, turning and rarely sitting down.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
occupationRestaurant server
Miles on your feet, heavy trays and a dining room to keep happy.
occupationRetail worker
On your feet all shift, stocking shelves and helping customers.
hobbyRunning
Thousands of footstrikes a week, mostly through your shins, knees and feet.
habitStanding desk user
Swapped the chair for standing, and found standing has its own costs.
hobbyTennis
Thousands of swings, serves and sprints, mostly on one side of the body.
occupationTruck driver
Long hours behind the wheel, irregular sleep and food from truck stops.
habitWearing high heels
Raised heels and narrow toes, for work, events or every day.