Age Gracefully, Move Freely: Why Strong Calves Are Your Secret Weapon for Lifelong Activity

Many patients I've worked with, particularly those who want to continue their active lifestyles as they age, often ask me what they can do to reduce their risk of injury and optimize their chances of enjoying their current experiences later in life. 

Unfortunately, we can't stop the aging process, but we can control what our later years will look like by taking action in the present. If certain activities are important to you now that you'd still like to be able to do in 10 years, you should be taking the effort to train for it. There's a neuroplasticity phrase, "use it or lose it", that applies not just to cognitive functions but to physical functions as well. Some older patients I've seen stopped running over a decade ago or haven't lifted their arms above their head because these just aren't activities that they need to do in their day-to-day life. All of a sudden, one day, they need to chase after their grandson while playing or they need to tie up a piñata, and that activity is much harder than they remember it being.

We won't get into the nitty-gritty of all possible activities and movements that exist, but if balance, the ability to walk/run efficiently, and ankle stability/injury prevention are important to you, then it'll help to understand the importance of the calf muscles and how you can get them stronger. 

The calf muscles are the muscles at the back of your lower leg. It's made up of two muscles: the gastrocnemius and soleus. These two muscles fuse into the Achilles' tendon, which then attaches to your heel and allows you to push off your foot when you're walking or running. In a nutshell, if your calf muscles aren't strong or lack endurance, you'll find walking or running to be much more difficult, or you fatigue quickly, similar to how it would feel if you were to walk or run on sand versus a harder surface. 

The ankle also has many receptors for balance that allow us to react quickly and appropriately when needed. If you have difficulty with balance, whether it developed over time or after an ankle sprain, you may benefit from working on calf raises. Those with poor calf strength may have difficulty catching themselves when they "fall forward". Those with an ankle sprain may have a tendency to perform their calf raises with the heels rolled in. Strengthening the ankle muscles and performing calf raises correctly can help them reach their goals faster.

To perform a calf raise, think about:

• Spreading/splaying your toes apart as wide as you can

• Pushing through the ball of your foot (the heels shouldn't wobble side to side) - think about getting your center of mass over your big toes

  
  

We've included a video for you to watch and follow along! Keep in mind that it's always best to consult a health care professional before adding new exercises or stretches to your routine.

Remember, we heal smarter, not harder!

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