Title:

Standing Calf Raises

Introduction & Description:

The standing calf raise is the number one exercise for calf development. By consistantly performing this exercise with increasing weight every time a substantial improvement will be realized. The calves are tough sinuous muscles that can withstand more frequent training than other muscle groups. The exercise is also refered to as a toe raise or a heel raise. Calf power is used in many exercises such as sprinting and hill climbing. The importance of this muscle will really dawn upon you if you ever seriously injure it and find yourself limping or bed ridden. By doing persistant training of the calves they will become swollen and shapely in appearance.

Anatomy & Biomechanics:

The main muscle involved is the gastrocnemius and the soleus is a synergist. The exercise is performed most commonly with a barbell across the back but there are also standing calf raise machines in many gyms. the exercise can be performed with the fron t of the foot on a raised block which will allow for a greater stretch of the calf muscle in the elongated position.

Step By Step Technique:

This can be done with a specific machine found in a gym, or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor.
Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.

Dealing With Injury:

Apart from tears the most common problem with the calf muscles is cramping. We cover cramps below but if you experience a tear you must stop calf training completely and see a physiotherapist. They will advise you when it is appropriate to begin training again which may be anything from 3 weeks to 2 months usually.

No matter how good an athlete you are, I expect that you have suffered from calf cramps at some stage. Here are a couple of excellent tips to avoid the scourge of every sports person. 

1. A Proper Warm Up

Ok, I know you know, but did you do it? If not, then those cramps could be coming. Seriously, if you have been involved in any sport to any level, then you will be aware of the importance of a proper warm up. And I don't just mean a brisk walk up the stairs to the changing room either! A proper warm up should include a routine that gently stretches your muscles to get them ready for the increased exertion, and gets your blood flowing around your body. Not only will a warm help prevent calf cramps, they will also help prevent some of the injuries that might occur when you put sudden strain on cold muscles.

And whilst we are talking of warm ups, don't forget warm downs as well. Warming down after exercise can also help prevent cramping and reduce the risk of injury.

2. Water and lots of it

Whenever you start to exercise, you start to sweat (or you should). Sweat is nature's way of cooling you down when you get hot, so, it's a good thing. And since your body is mainly made of water, then you should have plenty, shouldn't you? Well, considering that you lose moisture from your body when you breathe, sweating does take a lot of fluid out of your system.


Variations:

Another way to do the exercise is with a weight or dumbell in one hand and to stand tip toe on the leg on that side and do a one leg calf raise. There is also the donkey calf raise where the person is bent over and another sits across their back to provide weight. Personally one variation I like is to use the leg extension pads on a bench and do seated calf raises in that way with my knees tucked underneath. Calf raises can of course be performed seated or standing and the seated version will place more emphasis on the soleus muscle.


Training Tips & Secrets:

Only pause breifly at the top and bottom of the movement. Do not bounce but flow smoothly. The upward contraction can be performed faster or explosively while the lowering should be slower as this is the negative part of the exercise. Use a block to raise the front of the foot 3-4 inches as this will allow a deep stretch of the calf during the exercise. This lenthens the muscle fibers and can protects from injury. Do not overtrain the calves. this can be very painfull and is actually quite debilitating as it is not possible to walk on severly strained calves.

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