The strong get stronger…💪💪
🐮We’ve previously discussed how the long flexors of the leg (Flexor hallucis longus, Flexor digitorum longus, Tibialis posterior, Peroneus longus & Peroneus brevis) together contribute a sizable 20-30% of force absorption during ground contact in running. How can we remove the contribution of these smaller muscles & isolate the larger muscles of the calf, the soleus & gastrocs?
🎯Stand on the edge of a step, curl your toes over the edge, then perform a calf raise. The flexion of the toes places the long toe flexors at a mechanical disadvantage, thereby placing greater work on the soleus & gastrocs. This exercise is also great for balance and highlights the role the toes play in keeping us steady!
🙋🏼♂️How can this be implemented?
🔍Firstly this can be used as a simple test to see how much reliance you have on your smaller calf muscles. Difficulty performing this test can suggest a need for greater strengthening of the gastrocs & soleus
🤕Secondly, it can serve as a good exercise to through into the mix for some variability when rehabilitating a calf strain or Achilles tendinopathy.
🙏Thanks to PT Scott Epsley for the inspiration for this one!
🔗For the blog, please head to https://www.healthhp.com.au/post/the-strong-calves-get-stronger
Health & High Performance: “Realize your goals”
#calfstrength #calfstrain #achilles #running #runninginjury #melbourneinstarunners #melbournerunners
References
▪️Mann, R.A., Moran, G.T., Dougherty, S.E., 1986. Comparative electromyography of the lower extremity in jogging, running, and sprinting. Am. J. Sports Med. 14 (6), 501–510
▪️Hamner, S. R., et al. (2010). “Muscle contributions to propulsion and support during running.” J Biomech 43(14): 2709-2716.
▪️Anderson, F.C., Pandy, M.G., 2003. Individual muscle contributions to support in normal walking. Gait Posture 17 (2), 159–169
