Calf pain? Calf strain? Will “Just a few calf raises" fix it?

So how do we replicate this high amount of force going through the calf & Achilles without running (up to 8 x bodyweight)? Does this mean we need to put 7 times our body weight on our back & do a calf raise? Fortunately not. Now it’s outside the scope of this blog to discuss further, but due to the moment arms of the foot & Achilles, an unweighted single-leg heel raise equates to 3.98 body weights of force through the calf & Achilles. (Gheidi 2018)

Therefore to achieve 6.5-8 times body weight through the calf & Achilles, you need to perform a single leg calf raise with an ADDITIONAL 60% - 100% bodyweight.

So what does this mean? Well, it means if we want to strengthen the calf & Achilles to try & match the demands of running, you can NOT just simply do weighted calf raises. You need to supplement your rehab with plyometric exercises (ie. jumping, hopping, skipping, pulsing, etc) &/or dynamic sled pushes.

Lastly, no exercise in isolation loads the calf & Achilles like running does, so ultimately you need to safely & gradually get back to running!

References

• Dorn, T. W., et al. (2012). "Muscular strategy shift in human running: dependence of running speed on hip and ankle muscle performance." J Exp Biol 215(Pt 11): 1944-1956.

• Gheidi, N., et al. (2018). "Achilles tendon loading during weight-bearing exercises." Phys Ther Sport 32: 260-268.

• Sinclair, J., et al. (2015). "Influence of running shoes and cross-trainers on Achilles tendon forces during running compared with military boots." J R Army Med Corps 161(2): 140-143.

Willy, R. W., et al. (2016). "Patellofemoral Joint and Achilles Tendon Loads During Overground and Treadmill Running." Journal of Orthopaedic & Sports Physical Therapy 0(0): 1-31.