The Calf Strength Challenge
As dancers are beginning to think about their return to the studio one thing has come up… “My calves are looking smaller than ever!” I wanted to challenge our dancers to come back with calves even stronger than when they left the studios in March; so I put together this 4 week calf challenge to progressively build the strength and endurance back into those calf muscles.
Follow along below as we review the calf musculature, look at the details of the challenge and discuss how to maintain your strength and make sure that you recover appropriately.
The Calf Complex
Well the calf itself is not too complex, but it plays an important role in supporting your posture, explosive power, working as a blood pumper, and helping with injury prevention.
The posterior (back) lower leg is comprised of a superficial and deep compartment with 7 different muscles, but when we talk about the calf we are usually looking at the superficial compartment. The two main muscles of the superficial compartment of the gastrocnemius and the soleus. These two muscles entwine to create the achilles tendon.
*bonus points if you can name the 3rd muscle in the superficial compartment
Gastrocnemius
The gastrocnemius is the most superficial of the calf muscles, and makes up most of the bulk on the posterior lower leg. The gastroc has two heads; the medial (inside) and the lateral (outside). It originates on the femoral condyles (back of your femur) and inserts onto the calcaneus (heel bone) as part of the achilles tendon. This major muscle plays a role in knee flexion, ankle plantar flexion (pointing the foot) and subtalar control.
The gastrocnemius is primarily composed of type II muscle fibers, or fast twitch fibers. This means this muscle is important in powerful explosive movements such as sprinting, jumping and changing direction.
Soleus
The Soleus is the deeper of the calf muscles and makes up the lower portion of the muscle bulk. It originates on the fibula and lateral tibia and inserts onto the calcaneus (heel bone) as part of the achilles tendon. This deeper muscle in the calf plays a role in ankle plantar flexion and subtalar control.
The soleus is primarily comprised of Type I muscle fibers, or slow twitch fibers. This means that your soleus is meant to go the distance, it’s your endurance muscle. If this muscle wasn’t working you would fall on your face.
Calf Strength and Injury Prevention
Common injuries caused by poor calf strength/endurance
Calf strains
Ankle sprains
tendonitis/ tendonosis
Plantar fasciitis
Shin splints
Stress fractures
The Australian Ballet has shown that dancers who are able to complete 25 single leg eleve (straight leg heel raise) are less likely to sustain a lower leg injury.
When the Calf complex is strong injuries are less likely to happen because the balance and proprioceptive systems are trained, and if you do sustain an injury the muscles are stronger and are usually able to recover faster.
Different ways to strengthen the calf muscles
Elevé/ Double leg heel raise
Strength and control of calf musculature
Single leg elevé/ single leg heel raise
Strength and control of calf musculature
Bent knee relevé/ bent knee heel raise
focus on soleus strength and control
Jumps on two feet or single leg
End range power for jumps
Hold at the top of a relevé/elevé
Helps for calf control and endurance during partnering promenades, pirouettes, bourres
10 things to look for in a Releve (from Australian Ballet)
Speed- 1 second up/ 1 second down (slow and controlled not hopping up to releve)
Parallel- allows you to focus on proper alignment from the hips
Knee Neutral- want to avoid the knee bending or being hyper extended
Full Range of Motion- Range of motion should be full and pain free with optimal control
Toes- Should remain long and flat throughout entire ROM (no gripping toes into the floor)
Smooth Motion- The motion should be smooth and controlled
Vertical- The body should lift up like riding an elevator. Try to avoid the body rocking forward
Activation- The Gastroc should be active during the full range of motion
Alignment- In parallel the middle of the tibia should be aligned over the 2nd toe
No Static Calf Stretching!
Calf Strengthening Challenge
How the Challenge Works:
This is a 4 week challenge where the amount of work on the calf is slowly progressed each week.
I recommend doing the exercises Monday, Tuesday, Thursday, Friday, Saturday, with rest days on Wednesday and Sunday.
The main set should be completed twice a day, the single leg elevé should be completed once a day. If you are taking dance classes I recommend trying to add the single leg elevés between barre and center. Do you best to complete the elevés consecutively, maintaining good form.
Try to add in some of the recovery strategies listed below. If you are noticing increased fatigue, soreness, or tension into the calves take an extra day off and focus on recovery strategies. We do not want anyone to sustain an injury.
Exercises-
Elevé
standing on one leg, lift and lower the heel while maintaining a straight (not hyperextended) knee
focus on the elements of a good elevé as described above
begin on day 1 with 10 and add a single releve each day until you reach 30
Eleve up on 2 feet down on 1 (week 1-4)
standing with feet under your sits bones elevé up on two legs, shift weight over to one leg and slowly lower down
complete 10 times
Bent Knee releves against the wall (week 1-4)
stand with your back against the wall and feet slightly away so that the knees are bent to approximately 60°
lift and lower the heels
complete 10 times
Walking Elevés (week 2-4)
walking forward while rising up onto the ball of the foot each step, step forward onto demi pointe, then slowly lower down
complet 10 times on each leg (20 steps)
Single Leg Bent Knee Relevé (week 3-4)
Stand with your back against the wall and feet slightly away so that the knees are bent to approximately 60°
find you balance on one foot, add a lift and lower of the heel
complete 10 times on each leg
Forward Lunge Relevé
step forward into a lunge position, dropping the back knee down towards the floor, press up into a parallel pasé relevé. Step through to the next side
complete 10 times on each leg
Recovery
Make sure that you do not skip this step! You may even want to incorporate these into your regular routine.
Rolling out
You can use a myofascial tool of your choice. I love this triggerpoint massage ball, but a lacrosse ball, tennis ball, or foam roller work too.
Myofacial compression (rolling out) helps to flush tension in the muscles and connective tissues. This helps to improve the mobility of the tissues and reduce any inflammation that may have been created during exercise.
Standing- begin by rolling out the bottom of your foot, both front to back and side to side rolling
Sitting calf release- work the ball from your lower calf near the achilles tendon all the way up the back of your lower leg. Take a moment to find the really tight areas and hold there until you feel the muscle begin to soften. You can also work up just above the knee so you relax the entire length of the gastroc.
Half squat shin release- take some time to release the front of the shin as well as the back to create balance in the lower leg. In the half squat position place the ball along the muscle on the front of the leg (tibialis anterior) keep your knee on the ground and flex and point your foot. Work the ball along the upper 2/3rds of the lower leg.
Dynamic Stretch
Static stretching during exercise has been shown to decrease muscular strength by as much as 30%, so we recommend finding more dynamic ways to find the lengthening feeling you are looking for. Consider the following exercises instead of spending time on the calf board
Toe taps- with one foot out in front of you tap your toes up and down
End Range Isometrics- in a half squat position place your foot just behind your knee, lean your body forward on your front leg so you are in end range dorsiflexion, switch between pressing the front of the foot down for 5 seconds, and then lifting the metatarsals up for 5 seconds. Repeat 5 times.
I hope that you find this challenge fun and rewarding. Follow us on our Instagram stories to see who is participating!!
In Health,
Dr. Kat Bower PT, DPT