Calf Raises- The Secret to Better Performance and Injury Prevention

In 2020, the Australian Ballet shared its secret to helping its dancers prevent injuries and improve their performance: single-leg calf raises. In this blog, we will explore the theory behind this and discuss how it might be helpful to performing artists.

How It Is Done

The Australian Ballet calf endurance programme is performed during company class immediately after barre work. Single-leg calf raises are performed until dancers feel a burn in their calves, starting from 8 reps and aiming for at least 25 reps.

Techniques:

• Speed- 1 second ascend, 1 second descend

• Position- completed in parallel, keeping midline of the ankle in line with 2nd metatarsal

• Knees- avoid hyperextension or bent knee

• Range of movement should be pain-free, aiming to achieve full range

• Toes- long and flat to engage intrinsic muscles

• Quality- smooth movements without jerking

• Verticle- avoid rocking forwards/ backwards at the trunk

• NO STRETCHING AFTER—to prevent any micro tears in the calf from becoming big tears. If necessary, use a massage or foam roller to release tension afterwards.

The Australian Ballet reported that dancers with less than 25 reps had ankle pain within the last six months. With the endurance programme implemented, there was a significant decline in ankle and calf injuries; only three ankle operations were recorded since 2005.

Anatomy

When we do a calf raise, we mainly work two muscles: the gastrocnemius and the soleus.

Gastrocnemius:

Origin- the lateral head originates from the lateral epicondyle of the femur.

The medial head originates from the medial epicondyle of the femur.

Insertion- Achilles tendon into the calcaneus

Action- plantar flexion of the ankle (pointing your toes)

Soleus:

Origin- head of the fibula and medial border of the tibia.

Insertion- Achilles tendon into the calcaneus

Action- plantar flexion of the ankle

Benefits of Having Stronger Calves

1. Jumping performance

   The gastrocnemius and soleus are huge in generating power for jumps. Warneke et al. (2022) explored the relationship between maximal strength in the calves and jumping performance in elite junior basketball players. The study showed that players with high maximal strength in their calves have better jump heights and power.

   
   

2. Balance

   Our body uses different strategies to maintain balance when we perform daily activities. The ankle strategy allows us to make fine movements to counteract changes in our centre of gravity without falling. This is particularly important for performing artists, especially when we turn, land, and complete balance work. Calf strength significantly enhances dynamic balance in young, healthy adults (Oskouei et al., 2021).

   
   

3. Injury Prevention

   
   

   Ankle sprains: Calf muscles act as plantar flexors of the ankle, and their strength determines the load the ankle can tolerate. In other words, the stronger our calves are, the more stable our ankles will be, and therefore, the lower the risk of having ankle sprains.

   
   

   Overuse injuries— Besides strength and power, our muscles act as shock absorbers on impact. If our calves lack the strength to tolerate the repeated stress and load in our training, our body will compensate with other muscle groups in the lower limb. This would increase the risks of overuse injuries such as tibial stress syndrome, Achilles tendinopathy, plantar fasciopathy, hamstring tendinopathies, etc.

How Many Single-Leg Calf Raises Are We Aiming For?

Herbert-Losier et al. 2017 suggested some normative values of single-leg calf raise capacity in males and females of different age groups.

Age	Males	Females
20-29	37	30
30-39	32	27
40-49	28	24
50-59	23	21
60-69	19	19

Conclusion

Calf strength is vital for improving performance and injury prevention, so get started on the single-leg calf raise programme today and aim for the number that matches your age group!

References

How to get muscular calves, The Australian Ballet, https://australianballet.com.au/blog/how-to-get-strong-calves?srsltid=AfmBOopiYBtjUfMXr16dBdSEcv7md2i0XrHYJqIl60jIEUhIWeFgBP6_

Blenkinsop, G. M., Pain, M. T. G., & Hiley, M. J. (2017). Balance control strategies during perturbed and unperturbed balance in standing and handstand. Royal Society Open Science, 4(7), 161018. https://doi.org/10.1098/rsos.161018

Hébert-Losier, K., Wessman, C., Alricsson, M., & Svantesson, U. (2017). Updated reliability and normative values for the standing heel-rise test in healthy adults. Physiotherapy, 103(4), 446-452.

Tavakkoli Oskouei, S., Malliaras, P., Jansons, P., Hill, K., Soh, S. E., Jaberzadeh, S., & Perraton, L. (2021). Is ankle plantar flexor strength associated with balance and walking speed in healthy people? A systematic review and meta-analysis. Physical Therapy, 101(4), pzab018.

Warneke, K., Keiner, M., Lohmann, L. H., Hillebrecht, M., Wirth, K., & Schiemann, S. (2022). The Influence of Maximum Strength Performance in Seated Calf Raises on Counter Movement Jump and Squat Jump in Elite Junior Basketball Players. Sport Mont, 20(2).

---

Our blogs and articles are not designed to replace medical advice. If you have an injury, we recommend seeing a qualified health professional. We offer both in-person assessments and online consultations!