In particular, a tight Achilles Tendon, which connects your calf to your foot, can be a cause of pain. Tight calf muscles and Achilles tendons can cause reduced movement in the ankle. Tight calf muscles can make you sore in the feet and legs. Follow these guidelines so your calf-strengthening exercises are safe and effective. Different movements in the feet and legs can produce muscle imbalances and soreness. Continued Safety Guidelines. Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury. Calf Strengthening Exercises Written by Tele Demetrious, Physiotherapist, BPhysio(Hons) Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated: 5 th May 2016 Exercises > Strengthening (Muscles) > Calf Strengthening Exercises. Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. As you might already know, tight calves also contribute to plantar fasciitis pain. The following calf strengthening exercises are designed to improve strength of the calf muscles (figure 1). Do the exercises consistently two or three times a week to build strength.
The ‘Hold the Reins’ stretch is one of many on the list that targets your calf muscles as well as those in your feet. Benefits Of Calf Stretches The calf muscles can become tight with all of the work that they have to do, especially when running and/or playing sports. Stretching these muscles helps increase/maintain flexibility which then helps maintain the proper range of motion (ROM) of the ankle as well as prevent a variety of injuries that could occur in the lower leg. When calf muscles become tight, the risk of muscle or Achilles tendon tears and injury may increase. Calf Stretches Tight muscles can cause problems for many reasons and can change the way you move. Both calf stretches and calf workouts will prime your legs for stronger running and fewer injuries in your calves, as well as your hips and hamstrings. Get Stronger: Farmer’s Walk on Toes.
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