The isometric calf press against a ball works your calf while you sit, with almost no movement at the ankle. You sit on a mat with one leg straight and the sole of that foot on a ball held against a wall, then press the front of the foot into the ball, as if pushing a pedal, and hold. No body weight goes through the leg, so programs often use it early in calf, Achilles or ankle rehab.

How to do the isometric calf press against a ball

Sit on a mat with your working leg straight out in front and that foot near a wall. Lean back on your hands if it is more comfortable, and bend your other knee with that foot flat on the mat, as in the video.
Hold a soft ball against the wall with the sole of your working foot.
Shuffle forward or back until your ankle sits at a right angle, toes pointing up, with the ball under the front of your sole.
Keeping the knee straight, press the ball of your foot into the ball as if pushing a pedal. Build the push up gradually and keep the ankle almost still.
Hold the press steadily while you keep breathing, then relax fully and rest before the next one.

What you should feel

The calf of the straight leg tightening, with little or no movement at the ankle. It should feel like firm effort, not pain in the Achilles tendon or heel.

Common mistakes

Pointing the foot far enough to squash the ball flat, which turns the hold into a movement.
Letting the knee of the working leg bend, which takes much of the work away from the upper calf.
Starting with a maximum push instead of building up.
Holding your breath while you push into the ball.

How often

Many programs use 3 to 5 holds of 10 to 30 seconds with a short rest after each, once or twice a day, at a gentle effort to begin with. Your physio will adjust this and tell you how firmly to press.

Stop and check with your physio if

Sharp pain in the Achilles tendon, calf or heel, or pain that gets stronger with each hold.
A sudden pop or snap at the back of your ankle or heel, a feeling that someone kicked you there, or sudden pain there after which you cannot push off or rise onto your toes on that leg. Stop, take the weight off that leg carefully and go to an urgent care center or emergency department the same day, even if you can still walk, as this can be a torn Achilles tendon.
Achilles or heel pain that is noticeably worse the next morning. Ease off and ask your physio how to adjust the holds.
Your calf or thigh is getting more swollen, or becomes warm, tender, red or darker than usual, or has a new throbbing or cramping pain. This can be a blood clot, especially after an operation, an injury, time in a cast, boot or brace, or a spell of being much less mobile than usual, and after an operation it can also be an infection. Stop and contact your medical team or get medical advice the same day. If you are also short of breath or have chest pain, call emergency services.

From the clinic

Begin with a push you could keep up comfortably for the whole count, and add effort over the following sessions. If you have high blood pressure, breathe steadily through every hold and never hold your breath. You can also sit with both legs straight out if you prefer. Either way, keep the working knee straight.

The Achilles tendinopathy program starts with holds like this one. Once pressing feels easy and brings on no pain, the isometric calf press against a wall and ankle plantar flexion with a band are common next steps, followed by calf raises. After an ankle fracture or ankle surgery, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. After an Achilles tendon tear, whether or not it was repaired, or a calf tear, follow your surgeon's or physio's plan for when calf work can start.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-26.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Isometric calf press against a ball