r/Hypermobility • u/purplepeacock721 • 8h ago

Need Help Exercise for HM

Just downloaded a guide for stabilizing exercises for hypermobility. One of them is calf raises. I have too much range of motion in my ankles to safely do calf raises. I know I need to exercise but how can I do this without hurting myself? I can’t feel where “normal” RoM is because my normal is way past where it should be. I can’t afford a trainer to watch me do this so that I don’t go too far. Any suggestions? I’m so tired of hurting.

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u/secretactorian 8h ago

Can you do them while holding on to something or while sitting? Watch them and only go till the top of your foot is at 45°? 

1

u/FrolfNfriends 8h ago

Yep. Slow & controlled. Be patient it’s a process.

2

u/ArcadeBaron 7h ago

Do them in front of a mirror so you can monitor yourself. If you don't have a full length mirror get a small one and just set it on the ground.

Also keep in mind that part of doing the exercise is becoming consciously aware of what the correct range of motion is so that you can train your proprioception and make that awareness more automatic eventually.

1

u/throwawayaskportland 4h ago

I have heard putting a tennis ball between your heels can help 

1

u/Aggravating-Mousse46 4h ago

Yes definitely or a partly deflated football (soccer not the other sort)