The calf muscle is located at the back of the lower leg below the knee joint. It's one of the body's support muscles that helps keep your balance. The stronger it is, the less likely you are to fall or get injured. Also, a well-shaped, strong calf muscle makes your body look fit. To understand its anatomy, structure, and the best exercises to strengthen and build it, here is this article for you.
What makes up the calf muscle?
The calf muscle is made up of several smaller muscles, the most important are:
Soleus muscle:
This is the smaller muscle in the calf. It's strong, big, thick, and contracts slowly. It's usually relaxed or slightly contracted when doing sports like walking, running, or cycling. It helps make your lower leg stronger and gives it a sporty, sleek look.
Gastrocnemius muscle:
It's the biggest muscle in the calf, made of two heads. It works on the knee and ankle joints, being the main mover of the ankle when the knee is straight. It becomes less active when the knee is bent. This muscle is located high behind the leg, gives it a strong, diamond-like shape, and is fast-twitch unlike the soleus muscle.
What injuries can be prevented by strengthening the calf muscle?
Even though some ignore the calf muscle during daily workouts, it's one of the most important body muscles that must be trained to be strong and toned because of its many roles in the body. Also, it protects the leg from many injuries like:
- tears and strains
- ankle sprains
- plantar fasciitis
- patellar thigh pain
- Foot tendon injury
- Knee tendon injury
- Fractures
Although some injuries can't be prevented by strong calf muscles, they actually help you heal faster since they rehab your body quickly when they're strong.
Why is it important to strengthen calf muscles?
Because strong calf muscles let you do certain movements skillfully and smoothly, which you might not do well if your calves are weak, You need to put in extra effort in your workout to get strong calves and to be able to:
- Move faster.
- Keep your body balanced and protect it from falls.
- Jump up.
What are the best workouts for strong calf muscles?
Straight Knee Calf Raises exercise:
- Stand straight on flat ground, with your knees straight.
- Balance on your toes fully and lift your whole body weight on them. Stay in this position for a few seconds before lowering back down.
- Repeat this 10 times for 3 sets.
Bent Knee Calf Raises exercise:
- Stand with knees slightly bent on a flat surface.
- Balance fully on your toes and lift your whole weight onto them. Hold this position for a few seconds then lower back down.
- Repeat these steps 10 times for 3 sets.
Seated Calf Raises exercise:
- Sit on a chair with your heels off the ground, place some weight on your knees, then lower your heels until they touch the floor.
- Repeat these steps 10 times for 3 sets.
Hopping exercise:
- Stand straight on one leg, with your back against the wall, and the other leg lifted a little off the ground.
- Stand on your toes with the other leg raised up until it rests against the wall
- Stay in this position for a bit before putting your foot fully back on the ground, then switch legs
- Repeat these steps 10 times in 3 sets.
