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Calf Strengthening for Runners: Helping Prevent Achilles and Foot Injuries
As winter sports and running-based training begin to increase during pre-season, many people also experience a rise in lower leg injuries such as calf strains, Achilles tendon pain and plantar fascia irritation. One of the best ways to help prepare the body for increased running loads is through targeted calf strengthening exercises.
The calf muscles play a major role in absorbing force and generating power during walking, running and jumping activities. Improving calf strength and endurance may help reduce stress placed on the Achilles tendon and plantar fascia while also improving lower limb performance.
One of the most effective calf strengthening exercises is the calf raise performed on a step. Standing with the heels hanging slightly off the edge allows the calf muscles to work through a full range of motion. Slowly lowering the heel down before pushing back up helps strengthen the muscles and tendons more effectively.
Calf raises can be performed:
- On two legs for beginners
- On one leg for increased challenge
- Slowly and with control to improve muscular endurance and balance
Straight-leg calf raises primarily target the gastrocnemius muscle, which is the larger muscle in the upper part of the calf.
Another useful exercise is the seated calf raise, where weight is placed across the knees while raising and lowering the heels. This variation focuses more on the soleus muscle, located deeper and lower in the calf. The soleus plays an important role during running and endurance-based activities.
Benefits of calf strengthening may include:
- Improved running performance
- Reduced Achilles tendon overload
- Improved lower limb endurance
- Better support for the plantar fascia
- Reduced risk of overuse injuries
To help manage overall training load, calf strengthening exercises are often best performed on non-running days during heavy training periods.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess running mechanics, identify strength deficits and develop individualised programs to help improve performance and reduce injury risk during training and sport.