8 ways to stop your calves from going MOO!

When performing at its best, the body can work like a well-oiled and finely tuned machine, with all muscles and joints working simultaneously and in perfect harmony. However, as many of you will know, as soon as one part of the machine stops working properly, it can spell disaster for the whole thing! The calf muscle is no different: it is a relatively small muscle, but it can cause big problems if you fail to look after it properly.

WHAT IS THE CALF MUSCLE?

The lower leg is made up of 2 main muscles that work together to flex the foot and support the ankle: the soleus and gastrocnemius. The gastrocnemius is the larger calf muscle, forming the bulge visible beneath the skin. It has two parts or “heads”, which together create its diamond shape. The soleus, which is the flatter, longer muscle running underneath your gastrocnemius and lower down the leg. Both muscles taper and merge at the base of the calf muscle. Tough connective tissue at the bottom of the calf muscle merges with the achilles tendon which then inserts into the heel bone (calcaneus). During walking, running, or jumping, the calf muscle pulls the heel up to allow forward movement. Strong ankles and calf muscles can help to prevent against several injuries, e.g. shin splints, ankle strains and achilles tendonitis – the list is endless! As well as this, strengthening your ankles can help to increase your stride length and speed whilst running. Therefore, keeping the calves strong and well-stretched is a key element of any runner’s workout regime if you want to keep on moving forwards!

STRENGTHENING THE CALVES

All of these strengthening exercises are simple. However, you may find it hard to complete the full amount straight away; this is why it’s important to build up the amount of repetitions at a rate that you feel comfortable with – ACHIEVABLE GOALS!

You should strength train calves once or twice a week on non-consecutive days. For each exercise, aim to complete 3 sets of 15 repetitions with good recovery between sets. Recovery periods will vary from person-to-person, so start the next set once you feel ready to do so.

If you are finding it hard, reduce the number of repetitions and slowly progress once you have built up the strength in your calves. Ensure that you keep the speed steady and that you’re in FULL control of every movement that your body makes throughout each exercise. QUALITY OVER QUANTITY!

Once your calves grow in strength, each exercise can also be progressed in different ways to ensure that the muscles are continuously being challenged and developed in different ways.

Soleus Bridge

1. Lay with your back on the floor with your arms by your side for support.

2. With your knees bent, put both feet on the edge of a step.

3. Lift your hips off the floor and hold at the top for 3 seconds before you slowly lower yourself back down to the starting position, ensuring that you control the movement throughout. As well as lifting your hips, you will also need to focus on lifting your heels.

PROGRESSION: You can progress the movement by using a single leg or by holding a weight on your hips.

Straight Leg Calf Raises

1. Stand straight on a step, holding onto a supportive surface.

2. Walk your feet back so that your heels are off the edge of a step.

3. Keeping your knees straight, drop your heels down as far as you can, then raise your heels up as far as you can, holding at the top for 3 seconds.

4. Control the movement as you lower your heels back down again and repeat the movement.

PROGRESSION: You can progress the exercise by using a single leg, by holding a ball between both heels or by holding a weight.

Bent Knee Calf Raise

1. Following the same exercise as above, stand tall on a step, holding onto a supportive surface. Walk your feet back so that your heels are off the edge of a step.

2. For this exercise, it should be completed with bent knees, compared to the previous exercise. Drop your heels down as far as you can, then raise your heels up as far as you can.

3. Control the movement as you lower your heels back down again and repeat the movement.

4. The number one focus with this exercise is to keep your knees bent throughout the exercise.

PROGRESSION: You can progress the exercise by using a single leg or by holding a weight.

Soleus Wall Squat

1. Rest your back against a wall and slide down into a semi-squat position.

2. Push up onto your toes to work the soleus muscle. Hold for 3 seconds at the top before lowering your heels back down again and repeat the movement.

3. To make this exercise easier, you can move your feet closer to the wall.

PROGRESSION: You can progress the exercise by using a single leg, dropping deeper into a squat or by holding weights.

Toe Walks

1. Rise up on your toes and walk forwards for 60 seconds. Be sure to stand tall throughout the exercise.

2. This exercise can also be completed with your toes pointed inwards, as well as with the toes pointed outwards. Spend 60 seconds on each exercise.

3. It is important that you maintain form whilst performing this exercise.

PROGRESSION: A set of dumbbells can be held by your side; the weight can be progressed as you get stronger.

STRETCHING THE CALVES

Injury can also occur when your calf muscles become tight, which is why stretching after exercise is very important and should never be underestimated. When you stretch, you should only feel a slight pulling. If you feel intense pain or discomfort, stop the exercise and check in with your GP, physiotherapist or sports therapist to ensure you are stretching properly.

Downward Facing Dog

1. Start on your knees, placing your hand on the floor, shoulder-width apart.

2. Walk your legs back until your knees are no longer bent. Raise your bottom in the air so your body makes a triangle with the ground. Keep your spine straight, not placing too much weight on your hands and arms.

3. Bend your right knee as you push your left heel into the ground, feeling the left calf stretch. Hold the position for 10 seconds, then switch to the other calf. Complete 3 sets of this stretch after exercise.

Straight Leg Calf Stretch

1. Stand facing a wall with your arms straight in front of you and your hands flat against the wall.

2. Keep your right leg forward, foot flat on the floor and extend your left leg straight back, placing your heel flat on the floor, without bending your back knee.

3. Lean into the wall until you feel the stretch in the calf of the straight leg.

4. Hold for 30 seconds and switch sides.

5. Complete 3 sets of this stretch after exercise.

Foam Rolling

Foam rolling will release tight muscles, ease tension and increase flexibility. If you do not have a foam roller, you can roll the back of your calf muscles with a rolling pin to also release tight muscles.

1. Seated on the floor, place a foam roller under your right ankle. Cross your left leg over your right.

2. Place your hands on the floor for support and keep your back naturally arched.

3. Roll your body forwards until the roller reaches the back of your right knee; then roll back and forth from knee to ankle 15 times. Repeat with the left leg.

4. Complete 3 sets of this exercise. If it is too difficult, you can perform the movement with both legs on the roller.

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Written by Head Coach Danielle Page (IG: @the_colour_runner)

Edited by Aaron Lewis (IG: @the_human_apprentice)