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The Most Important Muscle To Strengthen!

Did you know you can reduce injuries and even prevent them with good calf strengthening exercises!?


Here are some of the reasons I believe that calf strengthening is the most important muscle or muscles to strengthen for anyone who enjoys running, jogging or plays sport which involves quick acceleration.


Can you prevent injuries with good calf strength?

There are many injuries that can be prevented if you have decent calf strength.

Some of these include:


· Calf tears and strains

· Sprained ankles

· Plantar fasciitis

· Medial Tibial Stress Syndrome (shin splints)

· Patellofemoral Pain

· Tendinopathies of the ankle and foot

· Tendinopathies of the knee

· Stress Fractures


Here are our 2 Most Important Calf Strengthening Exercises


Always remember that the correct exercises, dose and frequency need to be individualised to each case. Going too hard too early may delay your rehab. And visa versa; going too soft in the early phases may delay your rehab. It depends on your injury and its’ severity.

At MyoActive we will tailor your calf rehab and guide you through your progressions!


1. Straight Knee Calf Raises

Start with both feet on the ground near a chair, wall or bench to hold on to.

Lift your heel to go up onto your toes as high as you can, imagine you want to be as tall as possible. Ensure that you’re keeping your weight over all toes evenly and your knees straight. SLOWLY lower back down to the ground.

Repetitions: begin with 3 x 10


Progressions: Over time this will become easier. To increase the intensity you can

1. Increase reps and sets. For example 3 x 15 or 4 x 12

2. Do it single leg. Complete as above but with one leg at a time.

3. Add weight. If you have dumbbells available you can hold onto these or fill up a backpack with anything lying around at home.

4. Make them faster. You can increase the speed of your calf raises to make them more explosive.


2. Bent Knee Calf Raises

Start with both feet on the ground near a chair, wall or bench to hold on to. Bend your knees slightly. Lift your heel to go up onto your toes as high as you can. Ensure that you’re keeping your weight over all toes evenly and your knees stay at the same angle; slightly bent. SLOWLY lower back down to the ground, control the movement as best you can.


Progressions: Over time this will become easier. To increase the intensity, you can progress the same as you would for straight knee calf raises:

1. Increase reps and sets. For example 3 x 15 or 4 x 12

2. Do it single leg. Complete as above but with one leg at a time.

3. Add weight. If you have dumbbells available you can hold onto these or fill up a backpack with anything lying around at home.

4. Make them faster. You can increase the speed of your calf raises to make them more explosive.


3. Seated Calf Raise

This can be performed on a chair or seated calf raise at the gym. If you don’t have access to a gym you can re-create something similar at home even with a bench, couch, bed be creative!

Sit on a seat and place your toes on a step or stool with your heel just hanging off. Place some weight onto your knees (anything you can find at home). Slowly lower your heels down past parallel and raise back up as far as you can.


Progressions: to progress you would progress similarly to the two above. Try:

1. Increasing reps and sets

2. Doing them single leg

3. Increasing weight

4. Making them faster


If you need assistance with any ankle/calf injuries or discomfort book an appointment by using our book now button.


We service all of Melbourne and are located in Burwood East, Melbourne 3151 for Myotherapy and Massage consultations.



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