Posted in Blog, Featured, Injury Prevention, Running.
Why the Calf Matters So Much!
by Jimmy Williams, PT, DPT, FAFS
Nowadays, runners at least acknowledge the fact that they should be strength training (whether they are or not is an entirely separate conversation). One muscle group that I commonly see avoided is the calf complex. The foot & ankle joint undergo anywhere from 8-12x your body weight every time your foot hits the ground during your stride. Think of that; ( 10 x your body weight ) x 80 steps per minute = A whole lot of force on the ankle. This is certainly one area we runners need to pay attention to.
Now, I’m sure everyone has at least heard of a calf raise. It’s easily the most common exercise given for this area (it is literally in the name). There have been several research studies looking at the amount of single leg calf raises any individual should be able to perform to full height based on their age (See table below).
But, are you sure you’re doing them correctly? What I find with most athletes who have a lower limb injury is that they are “Cheating” their way through their calf raises. There is either a lack of height, excessive foot movement, lack of true ankle movement or a compensation utilizing a different muscle group to achieve height. Now, you usually don’t know if you’re cheating because you will still feel a burn in your lower leg and think you’re getting a great workout out of it. But, I like to compare it to bicep curls. If you do 20 bicep curls in a short range of motion, you’ll still feel a burn, but if you train the muscle through the full range of motion, you will actually see strength benefits.
Now, before you rush into another set of calf raises, let’s ensure you’re doing them right. The proper way to perform a calf raise involves standing with your feet hip-width apart, pressing through the balls of your feet while keeping your heels on the ground, then lifting your heels as high as possible before slowly lowering them back down. Focus on a controlled movement, engaging your calf muscles throughout the exercise. If you’re going to try single leg calf raises, make sure that you achieve the exact same height that you do when performing both legs and make sure to avoid bouncing or using momentum to cheat your way through. Remember, quality over quantity! By mastering the correct form, you’ll not only reduce your risk of injury but also maximize the benefits for your running performance. So, next time you hit the gym, add in some proper calf raises – your ankles will thank you, and your strides will feel even smoother. Happy running!
