How to Strengthen an Atrophied Calf Muscle

Muscle atrophy, or muscle wasting, occurs when muscle fibers are not used for a period of time or the nerve supplying the muscle is not functioning properly. Atrophy caused by disuse is reversible. Strengthening exercises that target a specific muscle group result in growth of the muscle fibers. The calf muscles are composed of the gastrocnemius and soleus muscles. The calf muscles are used to point your foot downward or bring you up onto your toes. They also contribute to your ability to walk, moving you forward during the push-off phase of your gait.

Things You'll Need

• Stairs with handrails

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Instructions

• 1

  Face the stairs, and step up onto the first step. Hold on to the handrail for balance.

• 2

  Stand with your heels hanging off the step. You can do this wearing sneakers or barefoot.

• 3

  Lower yourself toward the floor, allowing your heels to move below the step. Slowly raise yourself up until you are standing on your toes.

• 4

  Repeat the exercise 10 times. You will feel pulling or burning as your calf muscles are working. Perform one set of this exercise two to three times per day. Allow several hours between exercise sessions to avoid injury.

• 5

  Increase your repetitions each week until you are able to perform three sets of 20 reps. Then increase the exercise's difficulty by standing on one leg at a time.