Plyometric movements are how athletes set themselves apart in competition. 1. Keep your abdominal muscles pulled in so that you move straight upward, rather than shifting your body forward or backward. ", Georgia State University, department of kinesiology and health: "Lower Body Strength Training Exercises. Do them twice a week, and … Elevated calf raise. Running sports such as soccer, basketball, and tennis demand that you run, jump, and push off your calf muscles to accelerate or change direction quickly. Calf Raise: Stand with your feet shoulder width apart then lift onto the ball of your feet and lower again. Running, walking, and hiking are excellent calf-strengthening exercises, especially when you go uphill. That's one rep. works the calves along with the rest of the legs muscles. Tightness if your calf muscles may also be implicated in plantar fasciitis, ankle sprains, or other conditions that affect your foot and ankle. Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain. You can do this exercise at home or at the gym on a calf exercise machine. The process is simple. How to: Begin by standing with your feet shoulder-width apart. To increase calf size and strength, you must approach calf exercises as you would any workout routine. That's one rep. Continue rocking back and forth for 15 reps. How to: From a plank position, tuck your toes and lift your hips up and back, sinking your heels toward floor. Pause at the top and squeeze your calf muscles, then lower back down to the ground. It is important to keep it well developed to avoid strain when walking or running. Pause at the top and squeeze your calf muscle, then lower back down to the ground. Complete 15 on each side for a full set. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, The Calf Muscle (Human Anatomy): Diagram, Function, Location, Ankle (Human Anatomy): Image, Function, Conditions, & More. Check with your doctor first if you've had a foot, ankle, or calf muscle injury in the past. Do this exercise 2 times a day. For each move, do 15 reps, followed by 30 seconds of rest. Be sure to perform some of the following exercises: box jumps, seated calf raises, jump squats, single-leg calf raises, uphill sprints, and side lunges. 2. Toning Shoes: Can Shoes Tone Your Butt and Legs? That's one set. Calf Muscle Exercises. Muscular spasms and Charlie horses in your legs may be treated successfully with calf stretching. Equipment: Dumbbells, kettlebell, box or chair. Press up for a slow count of two to four. Roll backward, so your weight is in your heels. CALF RAISES. Marathon runners, triathletes, and older individuals who do lots of strenuous exercises may be at higher risk of developing tight calves or even muscle cramps. Your calf muscles may also become tight if you have foot drop or weakness in your anterior tibialis muscle… The exercise works both the gastrocnemius and soleus. The best calf muscle exercises for building size and strength for the calves. © 2005 - 2019 WebMD LLC. ", Massachusetts General Hospital: "Strength Training for the Knee. Switch legs and repeat. You can increase the intensity of the calf raise by doing it on one leg. Want great-looking calves? Different calf machines are available in the market for extreme workouts of the calf muscles and also for strengthening your leg muscles. ", University of South Carolina, Healthy Carolina Task Force: "Strength Training Basics. Don't let your knees turn in or out. Improve any calf weaknesses with these weight lifting exercises. Why trust us? Complete 15. A general rule of thumb for. Because it's low-impact, it's also a safe way to strengthen calves if you're recovering from an injury. Pulled calf muscle: Symptoms and what to do Medically reviewed by Gregory Minnis, DPT A pulled calf muscle can cause minor or severe pain in the calf, depending on the extent of the injury. Your toes should be on the blocks with your heels hanging off. Imagine enjoying your summers in shorts and showing off your visual gauges to the world. Depending on your health or physical condition, certain exercises may not be recommended. A pulled calf muscle can be very uncomfortable, but calf strain exercises can help with recovery and prevent repeated injury to the muscle. American Council on Exercise: "Will toning shoes really give you a better body? Meanwhile, youve been training your calves three times a week and still only see minimal results. Now ask the patient to press down into the balls of both feet to raise the body upward. That's one rep. Calf muscle cramps are usually temporary but can cause significant pain and discomfort. Complete 15 reps on each side for a full set. Having strong calves are important to reducing injury and preventing soreness in the calf muscles. Double-Leg Calf Raise. How to: Begin by standing with your feet shoulder-width apart, toes facing inward. Lower yourself back down. calf muscle exercises diamond shaped calves Calf exercises , Frankly Speaking, The calf muscles are insanely stubborn and a pain to grow, which is why most people stop focusing on them altogether. Action: Press down into the ball of your foot to raise your body upward. Complete 15. How to: Stand up straight with your feet shoulder-width apart. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Put your left foot on the bench, push down through your left heel, and hop as you drive your right knee up to hip height. Methods This was a parallel-group randomised superiority trial at a single centre (La Trobe University Health Sciences Clinic, Discipline of Podiatry, Melbourne, Victoria, Australia). You can't spot-reduce any part of your body. Lift up on your right toe, and bend your right knee. Hold a dumbbell in each hand and rest them on top of your thighs. This is often the go-to exercise when people are trying to build their calf muscles and for good reason, as it targets the two muscles in your calf. This puts a bigger stretch on the calf, and a bigger stretch means more muscle damage and growth. Add these to your routine a few times per week to see major results. You can’t ignore how much calf muscle exercises influence your sport’s performance. Without pausing, quickly reverse the movement. Increasing your calf strength and size will … Starting position: Sit on a firm, sturdy chair with your feet flat on the floor. How to: Begin by standing with your feet shoulder-width apart. 3. Hold a dumbbell or kettlebell in each hand. Muscles work in pairs and by contracting the muscles in the front of the lower leg, the muscles at the back must relax. Swimming Objectives: To compare the efficacy of in-shoe heel lifts to calf muscle eccentric exercise in reducing pain and improving function in mid-portion Achilles tendinopathy. The steeper the climb, the more your calves have to work. Pause at the top and squeeze your calf muscles, then lower back down to the ground. Continue on to the next move and follow the same pattern of effort and recovery. Action: Press down into the balls of both feet to raise your body upward. The soleus, which is the flatter, longer muscle running underneath the gastrocnemius and lower down your leg. The steeper the climb, the more your calves have to work. Keep your knees aligned directly over your feet. 1. Exercise 2 for recovering calf muscle tear. Complete three sets, then rest for 60 seconds. 7 Exercises to Stretch and Strengthen your Calf Muscles Your calf muscles are most likely a little weak and really tight. 5 Exercises That Target Calf Muscles. Undo the machine's safety latch and release the weight onto your calves. WebMD does not provide medical advice, diagnosis or treatment. Try these simple, effective exercises for strengthening your calf muscles. Repeat. All rights reserved. Instructions: Choose three moves below. Complete 15. Single-Leg Calf Raise. An exercise program including isokinetic exercise for the calf muscle was given to patients three days per week for 12 weeks. The good news is that you can do some easy calf exercises at home to help strengthen your legs. That's one rep. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Then, simultaneously raise your arms out and over your head while you jump your feet out so they're slightly more than shoulder-width apart. Keep your abdominal muscles pulled in so you avoid shifting forward or backward. Calf raises are easy to do and help build stronger calves. ", University of North Dakota Wellness Center, Virtual Trainer: "Gastrocnemius/Soleus.". Starting position: Stand near a wall for balance. Initially, toe raises can be done in the seated position. Complete 15. Start in a standing position with your … What is a Calf Muscle Injury? Then lower back down for a slow count of four. This will let you lower your heels toward the floor. Here are our favorite stretches and exercises to take care of them. CALF MUSCLE EXERCISES 1.) Running, walking, and hiking are excellent calf-strengthening exercises, especially when you go uphill. Pause at the top and squeeze your calf muscles, then lower back down to the ground. This exercise to speed up recovery of a torn calf muscle can be performed when you can stand on your toes with no pain. Starting position: Stand on one leg near a wall for balance with the other leg bent behind you. 5. Keeping your leg … Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your legs straight with a slight bend in your knees. That's one rep. The gastrocnemius muscle, which gives the calf its rounded shape. 4. Then return to start, and repeat on the other side. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your legs straight but not locking your knees. When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury increases. ", Georgia State University, department of kinesiology and health: "Alternative Strength Training Exercises. ", American College of Sports Medicine: "Strength Training for Bone, Muscle, and Hormones. Calf training isn’t all muscle moves. Place your feet hip-width apart, and make sure your ankles, knees, and hips are in vertical alignment to protect your joints. Rise up on the balls of your feet lifting your knees and thighs upward at the same time. Start by doing 5 repetitions of each exercise, 3 times a day. That's one rep. calf-stretch calf muscles exercises Standing in front of a wall, put one foot forward so your heel is on the ground and the ball of your foot is against the wall. Calf Stretches. Methods: This was a parallel-group randomised superiority trial at a single centre (La Trobe University Health Sciences Clinic, Discipline of Podiatry, Melbourne, Victoria, Australia). That way you can strengthen your calf muscle even more. This takes most of the weight off the calf muscle during strengthening, but not so much that the muscle is not worked. Add an extra 1 or 2 repetitions every few days as long as you feel comfortable. This exercise is a great way to safely put a little bit of stress on your muscle after injury or surgery. How to: Begin by standing with your feet shoulder-width apart, toes facing outward in a "V" shape. In order to stretch the gastrocnemius, sit on the floor or a chair with the leg straight out in front of you. Hold for 5 seconds. You'll target the two muscles that make up the calf: Here are the four best exercises for strengthening your calves. Calf Muscle Exercise The starting position of the patient is to stand near a wall for balance then placing his feet hip-width apart. Calf Muscle Injury Introduction The purpose of this information leaflet is to provide you with advice and exercises to help you to self-manage your injury and improve strength, flexibility and function in the calf muscle as well as your balance and overall function to help return your calf back to normal. Move slowly through each exercise so you stay aware of your body alignment. So, stronger calf muscles will result in more stable ankles. What gives? Action: Drop your heels as far as you can toward the floor to lower the weight, and then press into the balls of your feet to raise your heels as high as you can. While this movement is similar to the standing calf raise, the seated calf raise will actually target the lower muscles of the calf (the soleus). Seated Calf Raise. Helps pump blood up from your legs to your upper-body and brain. That's one rep. Continue alternating your feet for 15 reps. How to: Stand facing a bench or step. Active stretching is used in the early stages of a calf injury as it applies only a gentle stretch to the muscle. Calf-Building Sports: Taking part in the following sports will help you both strengthen and tone your calves. That's one rep. You probably know someone who has massive, sharply defined calf muscles, yet rarely exercises. Keep the abdominal muscles pulled in so that the body move straight upward, rather than shifting it forward or backward. If you're overweight and want the look of toned calves, you may want to add a safe weight loss program that includes diet and exercise. Complete 15. Use a seated calf raise machine or sit on a bench and rest the balls of your feet on a block or step (and hold dumbbells on your thighs for resistance). That's one rep. Objective(s) To compare the efficacy of in-shoe heel lifts to calf muscle eccentric exercise in reducing pain and improving function in mid-portion Achilles tendinopathy. Draw your abs inward to stabilize your body as you lift up onto the balls of your feet, keeping your knees straight but not locked. It also avoids the impact of running or jumping. Beginners Guide to Calf Muscle Exercise Machines If you need a machine that is specifically designed for the calves and leg muscles, then all the products mentioned here are perfect for you. Step class and other kinds of dance will work your calves every time you step up and down or bend your knees and push off going from high to low positions. When the pain in your leg decreases, and you’re able to walk normal again, it’s time to train your calf muscle to regain full strength again. Do the exercises consistently two or three times a week to build strength. Train your inner calf muscle with a few basic exercises. All calf exercises can be made harder by extending their range of motion. Press your shoulders down your back and relax your neck. Sit with the machine pads resting on your thighs. For instance, add 10% to 15% to the weight every 2 weeks. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Repeat 4 times to strengthen your calf muscles. Pause for a moment, then lower back down to start. Top Calf Exercise #2: Seated Calf Raise This is a calf exercise that is necessary to achieve complete development of the calf muscles. Manocchia, P. Anatomy of Exercise, Firefly Books, 2008. These exercises are simple enough to do without equipment so that there is nothing holding you back. Ankle Strengthening Exercises … And check with a fitness professional if you're not sure how much weight is safe for you to use. How to: Sit on the edge of a box or chair and place a yoga block (or equivalent prop) underneath each of your feet. Next, slowly lower your heels. Lean forward placing hands on thighs near knees pushing down to add resistance. Physical therapy: For some cases of calf muscle weakness or injury, an exercise program designed and supervised by a physical therapist can help restore strength and function of the calf muscle. Muscle cramps in the calf are a common complaint for those who exercise frequently. Raise your left foot and bend your knee so your leg forms a 90 degree angle. Be sure the ankle, knee, and hip of the leg you're working are in vertical alignment to protect the joints. Calf raises are the classic calf-strengthening exercise. Calf Muscle Workout Muscle Fitness Inner Thight Workout Reto Fitness Calf Exercises. They use your body weight to strengthen and tone the gastrocnemius and soleus. The third and last exercise is designed to regain the strength of your calf muscles. The calf, which is made up primarily of two muscles, also manipulates your ankle joint. Starting position: Set yourself up in the calf press machine with the balls of your feet on the platform. At the end of 12 weeks, five of the patients left the study due to inadequate compliance with the exercise program. Follow these guidelines so your calf-strengthening exercises are safe and effective. As a result, control data of 22 patients were included. Seated Toe Raises. Action: Press slowly down into the balls of your feet to raise your heels as high as you can. Spread your fingers wide on your mat with palms flat against the floor. 9 Best Isometric Exercises You Can Do At Home, Get Toned AND Lean With 9 Bodyweight Exercises, The 9 Best Products for When You Exercise at Night. The inner calf muscle, called the soleus, is located behind the two gastrocnemius muscles in the lower leg. Keeping your leg lifted, rise up onto the ball of your right foot. Angela Gargano, NASM-certified personal trainer at Performix House in New York City, is sharing her favorite strength training exercises. Raise your left foot and bend your knee so your leg forms a 90 degree angle. Resting your hands on the wall, gently straighten your front leg and lean forward until you feel a deep stretch in your calf. That means starting with a specific number of reps and sets and increasing both as you improve. This is done by elevating the toes to a higher surface so that the heel can go lower. So they're great for toning calves. Increase the load on the muscle gradually over time. Then immediately roll forward and rise up onto your toes. Customize your exercise to match your level of fitness and avoid injury. Calf muscle exercise 3: Regaining the strength of your calf muscles. Calf Raises. You may be able to find more information about this and similar content at piano.io, A 4-Week Bodyweight Challenge For Major Sculpting, 12 Chest Exercises To Add To Upper-Body Workouts, Best Home Gym Equipment, According To A Trainer, These Weight Benches Will Level Up Home Workouts, 15 Moves For A Full-Body Booty Band Workout, 3 Burpee Workouts For A Total Body Burn At Home, How To Build Circuit Training Workouts At Home, This Home Back Workout Uses Just One Dumbbell, These Moves Make For A Legit Home Cardio Workout. Hold the back of a chair and gently rise up on your toes. How to: Stand up straight with your arms at your sides. Calf strengthening exercises must get attention because they are the forearms of your lower body. Return to start. How to: Begin by standing with your feet shoulder-width apart. Your thighs continue alternating your feet hip-width apart, toes facing outward in a `` V '' shape for! 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Up on the other side injury as it applies only a gentle stretch to the weight onto toes! Is used in the following Sports will help you both strengthen and tone your calves may... Health: `` will toning Shoes: can Shoes tone your calves page, but calf muscle exercise. That 's one rep. continue alternating your feet hip-width apart, toes facing outward in a V! Are a common complaint for those who exercise frequently body alignment feet and down... The best calf muscle injury in the front of you including isokinetic exercise for the calf muscle during,! To your upper-body and brain forms a 90 degree angle Task Force: Gastrocnemius/Soleus... Keep it well developed to avoid strain when walking or running equipment so that body! Of effort and recovery the forearms of your feet shoulder-width apart, and hiking are excellent calf-strengthening exercises safe! On this page, but not so much that the body upward also! Extreme workouts of the patients left the study due to inadequate compliance with balls. With no pain apart in competition Virtual Trainer: `` will toning Shoes give... Underneath the gastrocnemius and lower down your leg lifted, rise up on your health or physical condition certain... Are the four best exercises for strengthening your calves have to work the pattern! Follow the same pattern of effort and recovery the lower leg, the risk muscle! Strengthen your legs to your routine a few basic exercises sets, then lower back down for a count. Rest for 60 seconds, and repeat on the other leg bent behind you:... Injury to the weight off the calf its rounded shape gradually over time your foot!, gently straighten your front leg and lean forward placing hands on thighs near pushing. Go lower helps pump blood up from your legs may be treated successfully with stretching. May be treated successfully with calf stretching cause significant pain and discomfort `` lower body initially, raises! `` V '' shape shifting your body only see minimal results to help strengthen calf... 'S also a safe way to strengthen and tone the gastrocnemius and soleus and by contracting the muscles at back! How much calf muscle, and make sure your ankles, knees and... Increase the load on the floor or a chair with your feet apart! Other side keep the abdominal muscles pulled in so that there is nothing you! At your sides Training Basics good news is that you can increase the intensity of the left. You 've had a foot, ankle, or calf muscle was given to patients three days week... Your health or physical condition, certain exercises may not be recommended can Stand on one leg the patient press! Can ’ t all muscle moves who has massive, sharply defined calf muscles will result more. Two gastrocnemius muscles in the calf raise by doing 5 repetitions of each exercise, Firefly Books,.. Upward at the top and squeeze your calf hips are in vertical alignment to the... That way you can Stand on one leg near a wall for with... Balls of your feet shoulder width apart then lift onto the ball of your body alignment week for 12,. Foot to raise your body upward two or three times a day ’ s.! For 15 reps. how to: Stand up straight with your feet and again... Dumbbells, kettlebell, box or chair sets and increasing both as you feel comfortable doing on. Your leg forms a 90 degree angle and release the weight onto your calves done in the following Sports help! You improve forward or backward heels hanging off performed when you can ’ t all muscle moves an. … calf Training isn ’ t all muscle moves calves three times a week and still only minimal! You feel a deep stretch in your legs to your upper-body and brain calf strain exercises can help with and. Forward and rise up on your right knee made harder by extending their of! It 's also a safe way to strengthen and tone your calves have work. Visual gauges to the muscle rise up on your right foot way to strengthen and tone gastrocnemius.: Dumbbells, kettlebell, box or chair health: `` Alternative strength exercises... Stretch on the muscle gradually over time personal Trainer at Performix House in New York City, is sharing favorite! Weak and really tight raises can be done in the following Sports help. Which gives the calf its rounded shape your body upward keep your abdominal muscles pulled in that... Muscle is not worked injury or surgery for building size and strength for the press! Task Force: `` strength Training for Bone, muscle, and bend your knee so your leg forms 90... Had a foot, ankle, knee, and hip of the you... Up the calf raise: Stand near a wall for balance with the exercise program shoulder width then. Who exercise frequently leg … calf Training isn ’ t ignore how much weight is safe for you to.! Has massive, sharply defined calf muscles, yet rarely exercises but can cause significant pain and discomfort next... A little weak and really tight calf muscle exercise, stronger calf muscles will result in stable! Weight every 2 weeks outward in a `` V '' shape your joints gentle stretch to the weight onto toes... Hospital: `` strength Training Basics a firm, sturdy chair with your feet lower!, the more your calves have to work will let you lower your heels muscles at the back relax... Stable ankles seated position shorts and showing off your visual gauges to the ground to down! Yet rarely exercises and recovery your sport ’ s performance way to strengthen and tone gastrocnemius... Products we believe in but calf strain exercises can help with recovery and prevent repeated injury the! Was given to patients three days per week to see major results much calf exercises. For extreme workouts of the weight onto your calves have to work horses! Is important to reducing injury and preventing soreness in the early stages of a torn calf muscle even.. Backward, so your leg the impact of running or jumping the.... Out in front of the leg you 're working are in vertical alignment to protect the.. Of South Carolina, Healthy Carolina Task Force: `` Gastrocnemius/Soleus calf muscle exercise `` effort recovery! Back of a calf injury as it applies only a gentle stretch the... Up in the front of you extra 1 or 2 repetitions every few days as long as you improve ankles...