A Lower Leg Workout to Prevent Injury

Calf Raises: Stand with your feet hip-width apart and lift your heels off the ground as high as possible, then lower them back down.

Ankle Circles: Sit on the floor or a mat with your legs extended in front of you. Rotate your ankles in a circular motion, moving clockwise for several repetitions, then switch to counterclockwise.

Single-Leg Balance: Stand on one leg with your knee slightly bent and engage your core for balance. Hold this position for 30-60 seconds, then switch to the other leg.

Resistance Band Ankle Flexion and Extension: Sit on the floor with your legs extended and wrap a resistance band around the ball of one foot.

Heel Walks: Stand tall with your toes lifted off the ground and walk forward on your heels for 20-30 steps.

Toe Taps: Sit on a chair or bench with your feet flat on the ground. Lift your toes up as high as possible, then tap them back down to the ground.

Eccentric Heel Drops: Stand on a step or raised platform with your heels hanging off the edge.