The stronger your calf muscles, the more powerful your jumps , lifts shall be! Calf raises can be as important as the practice of walking. According to studies, Calf raises are a method of exercising the gastrocnemius, tibialis posterior and soleus muscles of the lower leg. Calf raises help you improve your ankle stability that creates stable ankles, that indeed shall stabilize your foot lands that would decrease the risk of injury as well!
Standing Calf raises can be quite beneficial and significant in order to maintain a healthy body. Let us enlighten you with some benefits it provides, the correct way to perform it and a few tips about the same.
Benefits of Calf Raises
Let us begin the benefits with the most obvious and pretty one, Who doesn’t want well sculpted legs? Standing calf raises can help you build calf muscles. Though some people are genetically gifted with sizable calves, some need to gain it.Standing calf raises are one of a few ways to build mass and grow your calves.
Stability and Mobility
Calf strengthening provides you with ankle stability and Mobility. Standing calf raises helps one to build up strong calf muscles that play a major role in stabilizing your ankle movement. Calf muscles are actually responsible for plantar-flexion of the ankle joint, having strong calf muscles can increase your ability to go into plantar-flexion that will strengthen the stabilizers present in your ankles.
Reduces Chances of Injury
As mentioned above, calf raises strengthen your ankle. So weak calves generally would mean weak ankles that would be in turn a recipe for injury. Keeping the ankles aside, weak calves can also lead to shin splints, achilles tendon strains etc. Standing calf raises are one method of preventing these sorts of injuries because of the strength they provide.
Increasing Explosive Power
Although a lot of lower body explosive power actually is gained from our glutes, quads and hamstrings. Standing raises help increase the explosive power through our lower body and can provide additional explosive output. This standing raises a favoured exercise among those who participate in sports like sprinting or basketball.
Aids Lower body performance
Strong calf muscles will aid your lower body performance as it shall allow you to perform better in other exercises. The calves are actually not the most functional muscles and it often isn’t paid much attention in the training regime, however stronger calves will lead to the ability to squat and deadlift with better efficiency. Therefore, standing calf raises makes as a good accessory exercise in any strength training regime.
How To Do It?
To start with, Stand on a flat surface. Now keep your toes pointed straight in front and lift your heels. This will flex your calf muscles. You need to do the same slowly and steadily, pause for a moment and then slowly return to the ground.
The above activity is one rep. For the beginning start with two sets of 10 to 15 reps and relax for a minute or half between the sets, after the end of each set you might feel a burning sensation and if you don’t, well multiply the rep count and try again! The burn you feel is what shows how effective it is acting on your calves.
Tips: While doing the exercise one thing you need to focus on is watch your ankles. If your ankles are weak, it might roll in or out that could lead to imbalance in the posture and lead to injury at the ankle or knee region. So in case your ankle is weak, you should beforehand practice ankle strengthening exercises or stand near a wall to balance yourself if you are on the verge of falling due to imbalance.
You can make calf raises part of your workout and pretty much practice the same anywhere, like for instance while brushing your teeth.This is easy to learn and do exercise while keeping some things in mind in order to avoid injuries. Calf raises are great for boosting ankle stability and overall balance in your body.
So go on to add this small yet immensely beneficial exercise in your daily life if you haven’t yet to improve your lower body performance, balance and stability.