Calf strengthening – 5 good reasons why ?

Calf strengthening is not only a common denominator in alot of lower limb rehabilitation programs, but also plays an important role in lower limb biomechanics, as well as a key aspect of injury prevention.

Here are five good reasons why calf strengthening is important.

1. The calf helps with shock absorption on landing, in both running and jumping sports.
2. The calf plays a role in forward and vertical propulsion with running and jumping sports respectively, hence strengthening will assist with power and performance.
3. Calf strengthening is an important component of injury rehabilitation for a number of injuries directly related to the calf such as achilles tendon issues, calf muscle tears, or ankle sprains.
4. Calf strengthening plays a major role in lower limb biomechanics, and is a common exercise when doing rehabilitation for knee, hip and lower back injuries. Increasing strength in the calf can assist in offloading the injured area.
5. Calf strengthening helps to prevent achilles tendon issues and calf muscle tears, where fatigue and lack of strength may be a contributing factor to injury.

To perform a double leg calf raise simply stand with feet shoulder width apart, feet are positioned underneath the hips. Raise your heels shifting your weight forward onto your toes. Lift heels as high as possible to feel the contraction in your calves.  Progress from double leg calf raises to doing single leg calf raises. Can also introduce double and single leg calf raises on the edge of a step. They can be done as body weight exercise and add weights if necessary.