Calf Raisers

Muscle Tightness and Pain

Exists. I'm a firm believer that exercise reduces muscle pain and soreness, overall. I'm especially a fan of weight lifting in this regard. I have found that a regular weight lifting routine helps alleviate shoulder and lower back muscle pain from sitting at a desk too long or cycling long distances. It could even help pain from running!

It isn't instant, and it isn't magic. The benefits of weight lifting take time and consistence.

Calf Soreness

My calves have been playing catch-up ever since I switched to minimalist running in 2011. Ice baths and massage are part of the recipe to aid in the healing and strengthening. If you've been running for a long time on your heels, your quads and hamstrings are going to be way stronger than your neglected calf muscles. Calf muscle pain will be a limiting factor in your running and training.

Aha!

So weight lifting helps with muscle pain... and your calf muscles hurt. May I suggest a weight routine for your calves? While running in itself does strengthen your calf muscles, adding in weekly weight workouts will help speed the process.

Required Supplies:

• 1 to 3 inch high step
• Something heavy (weight, brick, big rock)

For my supplies I have found a 2-by-4 scrap and a kettle bell. I recommend doing single legged calf raisers with equal numbers of repetitions on each side. This way you ensure a more symmetrical workout. You will likely find at the start that one calf is slightly stronger than the other. In time, they will even out more.

Start out with just a your body weight to get the balance down. Use a wall or tree to steady yourself as necessary.

Slowly and smoothly raise yourself up over the course of 1 to 2 seconds.

Hold at the top for 1 to 2 seconds then slowly lower with control. Once you can do 3 sets of 10 raises on each leg with your body weight, I recommend adding weight so that you can manage only between 5 and 10 repetitions in each set. The number of repetitions you do in each set is up to you, however.

Here I am using just a single weight so I can still use my other hand to help with balance. You can also hold a weight in each hand.

Finally, BE CAUTIOUS and aware whenever holding weights over 10 pounds or so. Keep your back straight and your ab and back muscles engaged to support your spine. Slouching, arching, or rounding your back is an easy way to injure yourself.

There are also calf exercise machines available at some gyms. In general I am not a fan of these. The reason being that they make balancing way too easy so some of the calf muscles dealing with holding you upright may miss out on a solid workout. As you strengthen your legs you should eventually be able to do single leg calf raises without the assistance of any balance support.

Action

Do 30 body weight calf raisers on each leg.

--Coach