First, calm is needed. You cannot get back in shape in short time. You need to proceed step by step and steadily to bring your calves back to the optimum state. In this guide, we suggest 5 exercises to strengthen the calves after removing the plaster.
Exercise of rotation
Exercise is very simple, but it will help to work your foot and calf to restore the right degree of mobility. Get a little longer and a little wider than your foot. Arrange under a tennis ball. As you sit, lay your foot on the tablet and start pulling it back and forth, joining rotation movements. Proceed gradually, starting with a few minutes of work.
Stretching exercise
Find a step or step about 10/15 cm high and settle in front of it in a chair not too high. Place your foot on the step by holding your fingertips. Raise your foot over the step by force on it then lower it below the step, always keeping your fingers leaning on the step. Repeat at least 30 times the movement. This exercise will help to stretch your calf muscles.
Exercise of bicycle
Another great exercise, to boost your calf, need to regain strength, is to practice the exercise bike. It would be great to have a camera bike, alternatively, you can place your bike on special rollers. Begin with the simple rotation movement at a slight resistance then, progressively, increase the effort. Play with 15 minutes of exercise and increase until you reach 40 minutes.
Step Exercise
Going up and down the step is an ideal movement to strengthen your calf. If you do not have a step, you can use a simple step in the house. The exercise consists of climbing with the right foot back to the starting position and alternating the left always returning to the starting position. Proceed with higher and more progressive steps.
Exercise of footboard
Position yourself with your abdomen resting on a raised floor. A bed, an armchair, a low table will be fine. Try to stay firm on the stand by anchoring your hands. Raise your legs and start jumping. You can exercise with both legs simultaneously or one at a time. Start with 3 minutes and proceed step by step.
