The calf muscle is actually a pair of muscles located at the back of the lower leg. The muscles of the calf are the larger Gastrocnemius and the internal Soleus. While these muscles are often taken for granted, they provide essential function for sport and daily life.
Features
The Gastrocnemius is the obvious muscle you see when looking at the leg, and it attaches at the bone near the Achilles tendon and the knee. The Gastrocnemius muscle is made up of two heads. The Soleus is located underneath the Gastrocnemius and also attaches below the knee and to the heel bone. Developing the calf muscle creates a diamond-like shape at the back of the lower leg.
Function
The Gastrocnemius and Soleus both work to lift the heel—known as plantar flexion. While the Gastrocnemius raises the heel when the leg is straight, the soleus raises the heel with the knee bent. The calves also help stabilize the ankle and the bending of the knee. It is intrinsic to the movements of walking, running, cycling and jumping.
Exercises
Explosive jumping moves, like plyometric box jumps, help strengthen and develop the Gastrocnemius. Barbell calf raises and standing calf raises also address this largest calf muscle. The Soleus is recruited when you perform exercises with the knees bent, like seated calf muscles.
Injury Potential
The calf is vulnerable to strains and tears. Mild strains will appear as twinges of pain in the back of the leg. Swelling, bruising and difficulty walking may accompany more severe strains. A torn calf muscle occurs when the muscle tears away from the Achilles Tendon and is usually caused by fast acceleration or directional changes. Seek medical attention if you suspect a tear.
Precautions
Inadequate stretching causes tight calf muscles that are vulnerable to injury. Tight calf muscles can cause foot problems such as plantar fasciitis and Achilles Tendonitis. Stretch the calf after exercise, especially sports that involve running.
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