Vital for running, jumping and many other sporting activities, the muscles of your lower leg can be made stronger through various exercises. Your lower leg muscles can be divided into two compartments -- the anterior or front compartment and the posterior or rear compartment. Each compartment contains different muscles which perform opposite functions. Strengthen the muscles in both the anterior and posterior compartments to help maintain ankle joint health and maximize your physical performance.
Standing Calf Raises
Your calf muscles are made up of two major muscles: the gastrocnemius and soleus. Located within the rear compartment of your lower leg, these muscles work together to extend your ankle in a movement called plantar flexion. To strengthen these muscles stand on a stable step so that the ball of your foot is on the edge. Use your hands for balance and rise up onto your tip-toes. Hold this contracted position for one to two seconds. Lower your heels below the level of the step as far as your flexibility allows. Hold this stretched position for one to two seconds. Continue raising and lowering your heels for 12 to 20 repetitions. Make this exercise harder by using one leg at a time or holding weights in your hands.
Ankle Jumps
Ankle jumps will increase the strength and power in your calf muscles. Stand with your feet together and your hands by your sides. Bend your knees slightly and jump into the air. Land on the balls of your feet and immediately spring into another jump. Continue to jump as high as you can while focusing on using your calf muscles as much as possible and minimizing the use if your stronger thigh muscles. Perform 15 to 20 repetitions or until your jumps begin to lose power. Keep your knees semi-straight during this exercise. Make this exercise more demanding by holding weights in your hands or wearing a weighted vest.
Toe Raises
The muscles in the anterior lower leg compartment are just as important as the bigger calf muscles to the rear. The main anterior compartment muscle is the tibialis anterior but it is assisted by extensor hullucis longus and extensor digitorum longus muscles. To strengthen these muscles, sit on an exercise bench with your heels elevated on a 2-inch high block. Balance a small weight plate across your toes and secure it in place with a webbing strap, exercise band or similar tool. Flex your ankles and pull your toes up towards your shins. Hold this top position for one to two seconds before lowering your foot to the floor and repeating. Perform 15 to 20 repetitions. Start by using 5-lb. weight plates and increase as you get stronger.
Seated Calf Raise Machine
While the gastrocnemius and soleus muscles usually work together, the soleus is much more active when your knee is bent. To target this muscle in isolation perform seated calf raises. Sit on an exercise bench with your legs bent and the balls of your feet resting on a 2-inch high block. Place a weight plate or barbell across your knees. If necessary, your can pad your knees with a folded towel. Push down through the balls of your feet and raise your heels as high as you can. Hold this top position for one to two seconds. Lower your heels towards the floor and hold this stretched position for one to two seconds. Continue raising and lowering your heels for 12 to 20 repetitions. This exercise can also be performed one leg at a time or using a seated calf raise machine.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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