Having strong calves are essential to almost all standing activities. They transmit power to the foot, and allow you to land in a controlled manner during jumping and running.
Anatomy Time!
Calf muscle group is actually two individual muscles, the gastrocnemius, and soleus. The gastrocnemius is further divided into two muscle heads that lie next to each other, with the soleus lying directly beneath them. All three of these structures come together to form a common tendon, known as the Achilles tendon. The Achilles tendon is attached to the top of the heel bone called the calcaneus. The calf has a very interesting mechanical advantage compared to most muscles. Without getting too deep in the physics behind levers, the calf pulls at a specific angle that allows a great deal of power to be generated.
The calf muscle group is designed to put two different kinds of forces through the same tendon. The gastrocnemius muscle heads are designed with power in mind, with the soleus muscle focused more on endurance and support. Both of these are important for the demands put on our bodies that range from standing for hours on end (endurance), to sprinting (a more power oriented activity). Training both of these muscles is imperative for optimum performance. Check out how calf strength can improve minimal style running here!
The easiest way to get a feel for specific calf exercises is the simple heel raise, which is working the gastrocnemius at a higher degree than the soleus. Isolating each muscle can be difficult as they are attached to the same tendon and lie very close to one another. One way to do this is by simply bending the knee which effectively takes out the gastrocnemius and allows the soleus to be more active. Here are some other ways to increase strength of the soleus and gastrocnemius muscles.
Heel raise off ledge (gastrocnemius) -
Stand with the ball of the feet on a ledge or stair and the heels hanging off. Lift the heels up until you reach full extension. Keep the knees straight and slowly return to rest.
Knee bend heel raise (soleus) - Stand with the ball of the feet on the ledge or stair and the heels hanging off the ledge. Bend the knees. Lift the heels up off the ledge while maintaining the knees bent at the same degree. Slowly return to rest.
Weighted heel raise (gastrocnemius) - Stand with the ball of one foot on a ledge or stair and the heels hanging off. Lift the heel up until you reach full extension. Add a weight in the same side as needed. Keep the knee straight and slowly return to rest.
As described above, strength is not the only goal of the calf muscle, as it also needs to have excellent endurance. Doing these exercises for longer holds in an isometric style can improve the endurance and health of the Achilles tendon through an exercise aimed at increased time under tension.
Heel raise off ledge interval (gastrocnemius) - Stand with the ball of one foot on a ledge or stair and the heels hanging off. Lift the heel up until you reach full extension. Add a weight in the same side as needed. Keep the knee straight and slowly return to rest.
Squat heel raise iso (soleus) - Stand with the ball of the feet on the ledge or stair and the heels hanging off the ledge. Bend the knees. Lift the heels up off the ledge while maintaining the knees bent at the same degree. Slowly return to rest.
Perform these exercises 1-2 times a week for increased calf strength and endurance, and sleep well knowing that you are keeping one of the strongest muscle groups in your body happy and healthy, if not a little sore.