Best Calf Muscle-Strengthening Exercises

Calf-strengthening exercises such as seated and standing toe raises and resistance band exercises can be an important way to build strength or regain strength and range of motion after an injury.

Your physical therapist can show you specific exercises that work best for you and recommend a training schedule that is both effective and safe.

This article tells you how to do different calf muscle exercises. It also describes some of the injuries that these exercises can help.

Toe Raises for Calf Muscles

Toe raises are some of the best exercises for strengthening the calf muscles. These exercises involve lifting your toes off the ground.

Seated Toe Raises

Initially, toe raises can be done in the seated position. This takes most of the weight off the calf muscle during strengthening, but not so much that the muscle is not worked. This exercise is a great way to safely put a little bit of stress on your muscle after injury or surgery.

Perform the seated toe raise as follows:

1. Sit in a chair with both feet on the ground.
2. Pushing down through the toes, raise your heels off the ground.
3. Hold the position for 10 seconds, then lower.
4. Repeat 10 times.

You can add a bit of manual resistance by putting your hands on your thighs and gently pushing down.

Standing Toe Raises

This exercise is more advanced than the seated toe raise, as it places the entire weight of the body on the legs.

To perform it:

1. Stand upright on both feet.
2. Push down through your toes, lifting both heels off the ground.
3. Hold this position for 5 seconds.
4. Repeat 10 times.

Variation: You can make this exercise more challenging by performing it on the edge of a step. Just place the balls of your feet on a step and raise and lower down.

Heel Raises

You can also strengthen your calf muscles by performing heel raises. Heel raises involve raising the heel off the ground. To perform a heel raise:

1. Stand upright on both feet.
2. Keeping your knees straight, slowly raise your heels off the floor.
3. Hold this position for 5 seconds, then lower your heels.
4. Repeat 10 times.
   

Resistance Band Calf Exercise

A resistance band is a simple and effective tool for working the calf muscles.

To try this exercise:

1. Wrap the band around the end of your foot and press down into the band, extending your toes and engaging the calf.
2. Hold the position for three seconds, then slowly return to the starting position.
3. Perform 10 to 15 repetitions. Switch legs and repeat.

The Importance of Strong Calf Muscles

The two calf muscles are called the gastrocnemius and soleus. They work during foot flexion; for example, pointing the toes by moving the ankle into a downward position. It's a strong muscle group that includes two muscle heads terminating to form the Achilles tendon at the heel.

The calf muscles activate during any ambulatory movement: walking, running, jumping. That makes them very susceptible to muscular strain injuries.

After such an injury, it is important to begin strengthening the affected calf muscle as soon as possible to:

• Prevent atrophy (a loss of muscle mass)
• Improve the function of your entire lower extremity

Injuries That May Be Helped by Calf Muscle Exercises

In general, any lower leg problem will probably benefit from calf rehab or strengthening. Some conditions that may be particularly helped by these exercises include:

• Calf strain
• Achilles tendonitis
• Ankle or foot fracture
• Ankle sprain
• Knee pain
• Plantar fasciitis

If you're having problems moving around or have pain in your knees, calves, or feet, check in with your healthcare provider and physical therapist.

Summary

Exercises such as heel raises and toe raises can help you strengthen your calf muscles. You can also try using a resistance band to help you work out your calves.

You may need to strengthen your calf muscles after an injury such as a calf strain or an ankle or foot fracture. Your physical therapist can help you find exercises that are safe and helpful for your condition.