whole body. The lower extremities must be strong in order to balance the weight of the rest of the body, and the gastrocnemius muscles take part in much of the blood circulation. Exercises Isometric and standard There are a number of exercises that can be done to strengthen the lower leg. For example, in order to activate plantar flexors in the deep plantar flexors one can sit on the floor with the hips flexed, the ankle neutral with knees fully extended as they alternate pushing their foot against a wall or platform. This kind of exercise is beneficial as it hardly causes any fatigue. Another form of isometric exercise for the gastrocnemius would be seated calf raises which can be done with or without equipment. One can be seated at a table with their feet flat on the ground, and then plantar flex both ankles so that the heels are raised off the floor and the gastrocnemius flexed. An alternate movement could be heel drop exercises with the toes being propped on an elevated surface—as an opposing movement this would improve the range of motion. One-legged toe raises for the gastrocnemius muscle can be performed by holding one dumbbell in one hand while using the other for balance, and then standing with one foot on a plate. The next step would be to plantar flex and keep the knee joint straight or flexed slightly. The triceps surae is contracted during this exercise. Stabilization exercises like the BOSU ball squat are also important especially as they assist in the ankles having to adjust to the ball's form in order to balance. Clinical significance Lower leg injury Lower leg injuries are common while running or playing sports. About 10% of all injuries in athletes involve the lower extremities. The majority of athletes sprain their ankles; this is mainly caused by the increased loads onto the feet when they move into the foot down or in an outer ankle position. All areas of the foot, which are the forefoot, midfoot, and rearfoot, absorb various forces while running and this can also lead to injuries. Running and various activities can cause stress fractures, tendinitis, musculotendinous injuries, or any chronic pain to our lower extremities such as the tibia. Types of activities Injuries to quadriceps or hamstrings are caused by the constant impact loads to the legs during activities, such as kicking a ball. While