Introduction
The calf muscle complex comprises two muscles; the soleus and gastrocnemius. The larger muscle beneath the skin is called the gastrocnemius, and the smaller muscle that lies under the gastrocnemius is the soleus muscle. These muscles are present at the back of the lower leg, and they taper and join together to form the Achilles tendon, which gets inserted into the heel bone.
The gastrocnemius forms the upper, larger part of the calf. It has two heads; lateral and medial. These arise from the back of the thigh bone (femur) and taper into the Achilles tendon. These are mostly made of fast-twitched fibers, or type 2 fibers. These muscles play a significant role in powerful, explosive movements like jumping. Sprinting and changing direction.
The smaller of the two calf muscles is the soleus. It lies beneath the gastrocnemius muscle and arises from the tibia and fibula; it tapers downward and joins with the gastrocnemius muscle to form the Achilles tendon. The soleus muscle is mainly made of slow-twitch or type 1 fibers.
Why Is Strengthening Calf Muscles Important?
Strengthening of the calf muscles is important;
Running and Sprinting Performance:
During running, the calves are active and provide the final push needed to propel forward and upward. Calf pain is common among runners, so keeping the calves in strong condition is important for running at its best.
Ankle Strength And Stability:
Improving calf strength improves the ability of the ankle to handle the load and also aids in stabilization during running movements.
Injury Prevention:
Several injuries can be prevented by improving calf strength, including:
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Plantar fasciitis (The inflammation of plantar fascia is called plantar fasciitis. Plantar fasciitis occurs due to overuse injury of the plantar foot surface and is characterized by heel pain).
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Tendinopathies of ankle, foot, and knee.
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Calf tears and strain.
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Increased Calf Strength:
Increased calf strength makes one:
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Run faster.
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Run longer.
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Jump higher.
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To keep a consistent pace while running.
What Are the Best Exercises for Calf Strengthening?
Most calf exercises strengthen the gastrocnemius and soleus muscles, while some isolate the strengthening of one muscle group. Warm-up exercises should be done before starting the workout, and stretching should be done after the workout.
Some of the best calf-strengthening exercises are:
Straight Knee Calf Raises:
Calf raises are among the most effective and popular calf-strengthening exercises. Both feet are placed on the ground near a table or wall for support. The feet are kept shoulder-width apart, and the heels are raised off the toes as much as possible. The knees are kept straight with the weight evenly distributed over the toes, and they are slowly lowered back to touch the ground.
Seated Calf Raises:
A calf raise machine is needed for a seated calf raise. An alternative option is to hold a heavy load on the lap, but more than the load may be required for the muscle to work well. The seated calf raises exercise targets the soleus muscle.
The steps involved are:
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Firstly place oneself on the calf raise machine with the upper thighs under the pad.
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The footballs should be positioned on the footplate.
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Once the ball of the foot is positioned, the heel is lowered as much as possible.
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The heels are then slowly raised, with the toes benign pushed into the pad.
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Once a stretch in the calf is felt, hold for a few seconds and lower back to the normal position.
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10 to 15 repetitions are done.
Standing Barbell Calf Raise:
Standing barbell or dumbbell calf raises target the gastrocnemius muscle. The steps involved are:
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The toes and balls of the feet are positioned on weight plates or a step.
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Keeping the back flat, the heels are raised as much as possible.
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Hold for a few seconds at the top of the contraction and lower oneself. The heels should be dropped below parallel but should not touch the ground.
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10 to 15 repetitions are done.
Leg Press Machine Calf Raise:
One can use a leg press machine for calf raises at the gym. A person with a knee injury should avoid this exercise.
The steps involved are:
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Firstly, one should sit on the leg press machine. The feet are kept shoulder-width apart.
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The plates are pushed away from the body using the balls of the feet.
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The toes are placed in a tiptoe position, held as such for a few seconds, and lowered back.
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10 to 15 repetitions are done.
Bodyweight Calf Raise:
Bodyweight calf raises target the gastrocnemius muscle. It can be performed on any flat surface with an edge and needs support for holding.
The steps involved are:
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Stand tall, and keep the back in a neutral position.
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Hold on to the wall or support for balance.
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Focusing on the calf muscles, raise oneself on the balls of the feet.
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Pause for a few seconds at the top of the contraction and lower oneself. The heels should be dropped below parallel but should not touch the ground.
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10 to 15 repetitions are done.
Jumping Calf Press:
The jumping calf press is a plyometric exercise that aids in building explosiveness and strength. The jump can be done in succession or with a pause of a few seconds.
The instructions are:
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Firstly, stand in a normal position, keeping the back straight and the hands on the sides.
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Press the ground explosively with the balls of the feet to jump.
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Gently land on the balls of one’s feet.
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Focus on calf muscle contraction.
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Repeat 10 times.
Wall Sit Calf Raise:
It is an isometric exercise in which one repeats calf raises or holds contractions for the entire time. Holding the exercises increases one’s muscular strength and endurance. The instructions are:
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Stand erect against a wall with feet shoulder-width apart. The foot should be about two feet from the wall.
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Slide the back down the wall till the thighs are parallel to the floor and at a ninety-degree angle to the wall.
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The knees are placed directly above the ankle.
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Lift the heels off the ground by pushing through the toes.
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Hold in the above position with the back against the wall for a few seconds (20 to 60 s).
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10 to 15 repetitions are done.
Jump Rope:
Jump rope is a good cardiovascular exercise that helps strengthen calf muscles. As one repeatedly jumps from the ball of the feet, the calf muscles get worked, increasing strength, muscle endurance, and power.
Conclusion
Calves are an important muscle group, especially for athletes. Strengthening the calf muscles can improve performance in various activities like running, jumping, weight-lifting, etc. Calf strengthening also plays a role in injury prevention. Calf strengthening is also suggested for patients with certain foot problems to increase muscle strength. Reduced calf strength can result in strain and tear. Hence, strengthening exercises are important.
