Exercise Overview

Calf raises strengthen the gastrocnemius and soleus muscles of your lower leg. While not a "knee exercise," strong calves are essential for walking, running, jumping, and overall lower extremity function after ACL surgery.

Why Calf Raises Matter

  • Gait restoration: Push-off during walking requires calf strength
  • Running prep: Calves are heavily used in running
  • Jump landing: Calf strength helps absorb landing forces
  • Ankle stability: Supports overall lower extremity mechanics
  • Circulation: Calf muscle pumps help venous return

Early Recovery Consideration

Calf raises put minimal stress on your ACL graft, so they can often be started early in recovery (once you can bear weight). However, they require standing balance, so start with double-leg versions with support.

How To Perform

1

Starting Position

Stand with feet hip-width apart, balls of feet on the floor (or edge of a step for full ROM). Hold onto a wall or chair for balance initially.

2

Rise Up

Push through the balls of your feet to raise your heels as high as possible. Keep your knees straight (but not locked).

3

Hold at the Top

Pause at the top for 1-2 seconds. Squeeze your calf muscles.

4

Lower with Control

Slowly lower your heels back to the starting position (or below if on a step). Control the descent—don't just drop.

Sets, Reps & Progression

Phase Version Sets x Reps Frequency
Week 2-4 Double leg, supported 2-3 x 10-15 Daily
Week 4-8 Double leg, no support 3 x 15-20 Daily
Week 8-12 Single leg, supported 3 x 10-12 each 3-4x/week
Month 3+ Single leg, unsupported 3 x 15-20 each 3x/week
Month 4+ Weighted 3-4 x 12-15 2-3x/week

Variations

Double Leg Calf Raise

Both feet working together. Start here for balance and confidence.

Beginner

Single Leg Calf Raise

One leg at a time. Much more challenging—requires good balance and strength.

Intermediate

Step/Deficit Calf Raise

Heels hang off edge of step for full ROM. Increases stretch and range.

Intermediate

Seated Calf Raise

Sitting with weight on knees. Emphasizes soleus muscle.

Variation

Weighted Calf Raise

Hold dumbbells, wear weight vest, or use calf raise machine.

Advanced

Slow Eccentric Calf Raise

5-second lowering phase. Great for building calf strength and Achilles health.

Intermediate

Common Mistakes

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Bending Knees

Keep knees straight (but not hyperextended) to fully work the gastrocnemius.

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Limited Range

Go through full range—as high as possible, as low as possible (if on step).

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Bouncing

Slow, controlled movement throughout. No bouncing at the bottom.

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Rolling Outward

Keep weight centered or slightly toward big toe. Don't roll onto outer edge of foot.