Calf raises (towel roll for plantar fascia)

Calf raises (towel roll for plantar fascia)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the calf. You will most likely also feel it in the muscles of the foot especially the sole of the foot. Depending on your level of strength you will feel this on varying levels of intensity.


  • Standing on a step, with a small towel rolled up under your toes, and holding on to something for balance
  • Push through the ball of your foot to raise the heel as high as you can
  • The higher you can go, the more effective the exercise will be
  • Control the lowering phase at a steady speed to go as low as you can without resting at the bottom
  • and repeat until finished the set

Main muscles targeted:

  • Calf muscles
  • Specifically, Soleus and Gastrocnemius
  • Muscles of the foot and toes

Main benefits:

A calf raise over a step ensures you are training full range of motion. Adding in the towel recruits the plantar fascia and the connected muscles to also involve it in the strength process. This allows your calf muscle to develop strength throughout the entire range of motion of the ankle joint, mimicking many life-like movements. The calf raise is used to isolate the calf muscles to improve their strength. You can use any step as long as it is safe and you wont fall or slip off its surface. Having something to hold is very important for safety, even if you are agile and healthy.