🗓️ 17052026 1200

PLANTAR FLEXION

Pointing your foot and toes downward. Powers push-off, toe-wheel balance, and speed in skating.

Key muscles: calves (gastrocnemius, soleus), and smaller muscles along the back of the ankle.

Strength​

Calf raises​

  • Stand with feet hip-width, rise onto the balls of your feet, lower slowly
  • Progress: two legs → single leg → add weight
  • 3 sets × 15–20 reps

Seated calf raises​

  • Sit with knees at 90°, raise heels off the floor
  • Targets the soleus more than standing raises
  • 3 sets × 20 reps

Resistance band toe points​

  • Sit with legs out, loop a band around your foot
  • Point foot away against the band, hold 2s, return slowly
  • 3 sets × 15 reps each side

Mobility​

Kneeling shin stretch​

  • Kneel on both knees, sit back onto your heels
  • Push the tops of your feet into the floor
  • Hold 30–45s
WARNING

Stop if you feel sharp pain on the top of the foot — ease off the depth.

Recovery​

  • Foam roll the calves and shins after training
  • Ankle circles 10 reps each direction

References​