The 7 Best Exercises To Prevent Calf Strains
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- Опубликовано: 13 июл 2024
- Did you know that calf raises alone are not going to strengthen your calves for the specific demands of running?
The latest research on running mechanics reveal that the gastrocnemius and soleus are not primarily activated or used at toe off. As a result, we need to fix the underlying reasons for your calf injuries: weak hips, glutes and ankles.
Here’s a short routine that you can begin incorporating into your training TODAY, especially if you’ve suffered from calf-related injuries in the past.
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Do you suffer from calf pain? Do you already do some of the exercises demonstrated in our routine?
First time I've ever seen an award for CIM. You're the real MVP.
I have torn my calf muscle 3 weeks ago in a tennis game. I was considering my legs and calf muscles were strong but it seems they were tired. It was my 4th consequtive training-match day and i am 43 yrs old. Prehab and resting are diamond. Thanks for the video, appreciated.
Fantastic information. Many thanks.
Excellent content. Thank u
Great work
Very helpful video!!! Thank you so much!!! More videos from you please. God Bless.
Great video
This is an excellent guide. I suffer from calf tears when playing sports and will try these exercises as a strengthening and prevention method.
Thank you for your excellent videos.
I wish more people commented and encouraged your work. I share your tips and videos with my runner friends. Everyone has seen direct results.
Woo! This makes us so happy to hear!
I was not running actually I was sitting on the floor and trying to get up I felt the sharp pain in my Calf.
Resistant knee raises with a rubber ball also works..♍♍👊🏾👊🏾
if your elderly like me and want to use a muscle roller you may find it hard to get into the "back handstand' position to allow moving the body up and down the roller... I cut a short length of broom handle put it through the hollow roller and in a seated positionI run it up and down my calves...works really well
Great video. Thanks for posting. That said this workout is tough specially on an empty stomach. It is basically 36 sets and you will need to be in decent shape to complete it. I found that for me it is better to do it as a circuit type of work out. 1 exercise/2 legs/entire routine and then repeat it two more times. If you can do some type low impact warm up for 10-20 minutes even better prior to even better
I agree with you about strength training being something many people overlook.
A good video topic for you guys would be 10 minute strength routines you can add to your run. Ideally with little to no equipment (or a staircase at most)
Yup, it's tough to find the motivation to do it after dedicating so much time to running. That's a great idea! We've got a lot of projects in the works.
Thank you for this video.
How many times a week do you recommend these exercises be done during a training block for a race? And should they be done after a run, or on an off-day?
No problem! We suggest at least 2-3 times per week. It's probably ideal to do them after a run while you're warmed up, however, the routine can be performed by itself later in the day or as part of another strength/weights workout. It's typically best to do strength work in conjunction with a workout sot that your rest or easy days allow you a chance to fully recover.
Sir, this excercise can i do daily or weekly?
Going to try and strengthen. Went for test race after straining...the injury is still lurking deep within the tissue, but I WILL beat it.
This video is helpful, thank you. It would be useful if you could really slow down the pace of demonstrating the exercises. Your intro to it all is quite long and then you suddenly rush through the most important bits! Thank you though
Brilliant
Glad you liked!
I suffer🙋🏽♀️
Always my left one 🤷🏽♀️
That calf jump one seems like it''ll pop again lol
Thanks. I"ll start tomorrow. How many times a week? Thanks again
3-4 times per week is ideal
Excellent video, I have a right calf that is my problem using a massage gun and ointments. I also get lower back pain/discomfort especially on the side that my problem calf is. Would you suggest using something to massage this area and if so will it help the calf. Thank you
Yes, could definitely be a compensation issue.
Also, I have suffered from calf cramps late in marathons, but not during training. I am doing the strength work (few more, thanks to your vid) to avoid the cramps, but if the cramps strike at the next race, what are some tips to defeat them, besides stopping and stretching?
Hydration/electolytes should be ok, so I have been reading up on pickle juice, mustard, and Hotshot drinks for cramp nerve resetting (many articles). Do you have any experience with these?, or any other cramping fix advice? Thank you.
This article should be helpful!
runnersconnect.net/muscle-cramps-while-running/
Nearly all the solutions are preventative measures, so if a cramp still strikes in a race, usually your best bet is to stretch and take a brief walking break before trying to resume running.
Just started back trying to strengthen the calf muscle not trained it in 6 months. Sore today is this normal. 16kg dumbell calf rise
This dude moves his head like crazy
I'm excited about what I'm talking about! 🤷🏼♂️
I'm moving my neck and head with him for my warm up
I got a strain by performing the calf raises why could that be sir?
I m not a runner I'm a walker.
Throughout, you are wearing trainers, what is the advantage or disadvantage of this.
I would suggestion it's a disadvantage.
wouldn't it make more sense to do donkey kicks with straight back, rather than arching them so much as on the video?
Good point! Immediately after that at 4:37 it shows a modification that involves more of a straight leg motion. Link to that document is in the video description.
I 'm not a runner I'm in my 7th year .
Youre taking too long to get into the content. I am alreay at 150 seconds in to your video and have not learned anything to take away. This is RUclips. you gotta get to rhe point sooner or people will simply go to the next video, of which there are dozens, sometimes hundreds.