If you’d like to get off the calf strain merry-go-round, book a running analysis today to receive $50 OFF ($75 for a 60 minute running analysis) (Read more about what a running analysis entails at the bottom of the page)
OR you can call the clinic on 8490 0777 to chat to one of our running physios or book your running analysis online here.
How many calf raises did you get? If you’ve got good calf strength, you should be able to get this many repetitions depending on your age and gender:
Age 20-29 – Males: 37 reps Females: 30 reps
Age 30-39 – Males: 32 reps Females: 27 reps
Age 40-49 – Males: 28 reps Females: 24 reps
Age 50-59 – Males: 23 reps Females: 21 reps
Age 60-69 – Males: 19 reps Females: 19 reps
Age 70-79 – Males: 14 reps Females: 16 reps
Age 80-89 – Males: 10 reps Females: 13 reps
The majority of those with recurring calf issues tend to fall short of these numbers, and is an indicator that their calf strength is contributing factor to their ongoing issues.
To address this, performing the exercises below is a great starting point to build strength and capacity of your calf muscles. Performing exercises with both a straight and bent knee ensures you train both muscles in your calf complex completely.
Start with 3×15 reps of each, 3x per week.
If you’re already performing these calf exercises regularly, but are still having issues, it may mean that:
1) You need to progress the difficulty of the exercises (i.e. sets, reps, weight) in order to improve your strength to cope with your volume of running.
2) There are other factors at play such as…
What else can be contributing to ongoing calf issues?
- Tight hip flexors – reducing hip extension range, calf is working harder for propulsion
- Glute max weakness – as above, tight at the front weak at the back, means the calf is compensating.
- Hamstring Weakness – again, propulsion is hamstrings, glutes and calf – need all three to help
- Excessive ‘bopping’ – increased vertical oscillation (up and down) – pushing ‘up’ is more challenging than pushing forward
- Low cadence – bigger steps means increased braking forces when your foot hits the ground (your calf has to work harder to slow you down before taking your next stride)
How can you address these?
We love helping runners keep on running, and treat recurring calf issues every week!
If you’re battling stubborn calf pain that has plagued your running, it’s worthwhile having a running assessment with someone who knows what to look for and can address these issues.
To help those with recurring calf troubles, we’re offering $50 off a comprehensive running analysis.
What a running analysis looks like:
✅We’ll undertake a comprehensive video analysis of you running on the treadmill to highlight factors that are contributing to your calf issues and technique suggestions to reduce recurrence.
✅We’ll perform a musculoskeletal movement screening which involves assessment of the trunk, pelvics, hips, knees and ankles (strength, power, mobility and control) to gain clarity on what areas need work.
✅To understand you better as runner, we’ll delve into your previous injury history, current training methods and programming, footwear and orthotics and your current and future goals – this ensures we collaboratively arrive at a plan that gets the results you want.
✅A detailed report of your running specific-musculoskeletal screening and movement analysis is produced and explained. A management plan is formulated with your physio in accordance with your current training program to ensure you keep running and make progress towards your goals and get on top of your calf issues for good!BOOK ONLINE - $50 OFF RUNNING ANALYSIS
If you’d like to get off the calf strain merry-go-round, book a running analysis today to receive $50 OFF ($75 for a 60 minute running analysis).
OR you can call the clinic on 8490 0777 to chat to one of our running physios or book your running analysis online HERE.
We hope this helps!