Why Calf Strength is important and the 3 Best Strengthening Exercises

What is the Calf? 
The calf as it is commonly known, is in the lower leg between the knee and ankle and is made up of only two muscles, the Gastrocnemius and the Soleus. These two muscles join together to form your Achilles tendon which then attaches onto the heel of your foot. 

• Gastrocnemius – This is the bigger of the two muscles and is used in powerful explosive movements like jumping, sprinting and changing direction. 
• Soleus – This is the smaller of the two muscles and sits underneath the Gastrocnemius, closer to your bone. This is the endurance muscle of the calf. 

Why is Strength in the Calf so important? 
The role of our calf muscles is to propel us forward during each and every step that we take. Anything from walking slowly or climbing stairs, to dancing, sprinting or jumping, all requires high levels of calf strength. 

Injuries that are preventable with good Calf Strength
Having a good foundational level of strength in the calf can assist in preventing a number of calf injuries, such as;

• Calf tears and strains
• Sprained ankles
• Plantar Fasciitis
• Shin Splints (Medial Tibial Stress Syndrome)
• Patellofemoral Pain
• Tendinopathies of the knee, ankle and foot
• Stress fractures

The 3 best calf strengthening exercises
Typically, the calf is one of the most under trained muscles in the body. When conducting any of the below exercises it is important to be aware of the load and repetitions that you are completing, relative to your current ability and capacity. Be careful not to go too hard too early with these exercises, start gradually and build your strength and endurance up over time. 

1. Straight knee calf raises on flat surface

Start with both feet on the ground and have a wall or stable surface nearby to help balance yourself throughout the movement. Lift your heels simultaneously, pushing up onto your toes, reaching as high as you can. Then slowly lower yourself back down and repeat. 

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Progressions: 

• Increase the repetitions/ sets of the exercise
• Complete standing on only one leg to increase the load
• Increase the speed of the movement to target the Gastrocnemius or slow the movement down to target the Soleus. 

2. Straight knee incline calf raise
Start with both feet standing on an incline surface or raised surface, with your heels hanging off the edge. Have something stable nearby to hold onto and help support yourself during the movement. Lift your heels upward, pushing up onto your toes, reaching as high as you can. Then slowly lower back down and repeat. 

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Progressions: 

• Increase the repetitions/ sets of the exercise
• Complete holding onto additional weights (Eg. Dumbbells) to increase load. 

​​3. Hopping/ Skipping
Hopping produces explosive movements and replicates running or tasks that can usually cause calf injuries. Start by either skipping in a skipping rope or double leg hops and then progressing the difficulty. 

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Progressions: 

• Hopping on one leg
  
• Increasing the speed 
  
• Hopping in a diagonal or side to side direction
  

By, Aleisha Michael
Accredited Exercise Physiologist