Running – Calf Exercises

Prepare to Run with these Calf Exercises

 

Calf tears are arguably the most common running injury. We sit all day, or walk in heels, and the calf muscles get tight. The extra load on the calf in running can lead to a tear. It feels like someone has hit you in the back of the leg, and that’s the end of your running for 4-6 weeks. Faulty foot mechanics can also cause tight calf muscles.

 

Start these simple tips and exercises to run better this season.

 Tips

  1. Start your running slowly and avoid explosive bursts until you are warmed up.
  2. Look up when running hills, and shorten your stride a little.
  3. Increase your running rhythm and don’t overstride to increase your speed.
  4. If you are getting bruised toes or a bunion on your big toe, this is usually a sign that something is wrong. You may be overpronating. We can assist by offering stability exercises and changes to your footwear can correct overpronation. We can also advise if you need to see a Podiatrist.

 

Exercises

Calf Raises114 calf raises2

  1. Start with your knees straight and raise yourself up onto tip toes, maintaining balance and posture. Then, lower your feet back down onto the ground. Don’t grip the floor your toes. Repeat 10-15 times.
  2. Stand on one leg, and repeat this exercises 10-15 times. Repeat on the other leg 10-15 times.
  3. Try this routine with your knees slightly bent.
  4. Once you are confident with these exercises, progress to raising yourself up fast and then lowering back down slowly.115 towel exercise2
  5. Make this exercise more challenging by doing the exercise on the edge of a step or with a rolled up towel under your toes.

 

Stork

  1. Stand in front of a mirror with one foot on the inside of the opposite thigh.78 stork position2
  2. Spread your arms our 90 degrees from your body.
  3. Engage your gluteals to maintain your posture.
  4. Once steady, slowly raise yourself up onto tip toes and then slowly lower back down.
  5. Maintain your balance, and repeat 10-15 times on each leg.

 

 

Stretch

If you have an old chopping board and some large books or bricks, you can make an effective wedge to stretch your calf muscles.Calf stretch - wedge

  1. Angle the wedge down towards a wall. Stand with your back against the wall, and your feet up on the wedge.
  2. Hold this position for 1-3 minutes with your knees straight.
  3. Repeat with your knees bent a little.
  4. Turn your feet in a little to make this stretch a little more challenging.

 

If you’d like to have an assessment of your running biomechanics, improve your stability, speed or strength, please contact us on 02 9399 7399.

 

Alex Sherborne

Physiotherapist