Lower leg exercises

Pop quiz - do your sports or exercise choices include walking or running, dancing or exercise classes, or any type of ball sports? If you answered yes to any of the above, you need to pay particular care to your lower legs.

Unlike the Victorians, we pay little attention to ankles and calves these days, focusing most of our attention, and workouts, on our abs and butts. As important as it is to work these areas, it is also vital to pay attention to your lower legs. As with any area of the body, the two key components are strength and flexibility. Indeed, so crucial is flexibility in the lower leg that I once heard a top trainer say that you have two options for your Achilles tendon - stretch it or injure it!

For women worried about bulking up too much, the good news is that it's really hard to gain any muscle mass in this area - we work it so much on a daily basis simply walking around, that gaining muscle size is next to impossible for most people. The other good news is that this is an area that requires only a small investment of time and effort to be effective. Two or three days a week of calf raises, and regular stretching of the Achilles and ankles will be sufficient for most people.

If you have suffered an ankle injury, this becomes even more important, however, and it is well worth seeking the advice of a qualified physiotherapist. This is an area that once injured can become a long term problem if not treated properly - working with an expert can help you break out of the cycle of repeated injury.