Your calves not only make it possible for you to walk, but also serve an important function in the circulation of blood through your body. Calf muscles and tendons, along with valves located in the calves, help propel blood from the lower extremities back up to your heart, according to VeinForum.org. Exercise your calves daily for three days, then every third day; rest them for a week, then exercise them daily, suggests athletic coach and doctor David Ryan, to keep them strong and perform the functions they're designed to.
Calf Anatomy
Two major muscle groups make up the calf muscles on the back of the lower leg. The gastrocnemius is the largest upper calf muscle divided into two heads, or sections, that produce the bulge on the back of the calf. The soleus muscle is a deeper muscle found beneath the gastrocnemius. It supports the sides of your calf muscles as well as ankle joint function. The lower, or distal, ends of the soleus and gastrocnemius muscles are connected by the Achilles tendon to the base of the heel.
Standing Calf Raise
The standing calf raise works the ball of the calf. Stand next to a wall or object and grasp for balance. Place a small step next to a wall or doorjamb to your left or stand on the bottom step of a stairway. Place the balls of your feet on a stair step or stepper, toes pointed forward and feet 6 inches apart. Place your free arm on your hip. Slowly lift your body weight upward with the strength of your calves, balancing for several seconds on the balls of your feet. Lower your heels slowly, allowing them to extend downward past the surface of the step. Lift yourself to the balls of your feet again. Repeat until you feel a burn in the balls of your calves.
Calf Stretch
Stretching muscles elongates not only muscles but tendons and ligaments. Stand with your feet shoulder-distance apart. Take a large step forward with your left foot, bend that knee and lower your upper torso toward the floor, balancing your upper weight on your hands. Your arms should be straight. Your right leg should be straight, with your foot and heel flat on the floor. You'll feel this stretch along the back of your calf. Hold for 15 seconds and then return to your starting position. Repeat with the other leg.
One-Legged Calf Exercise
Stand in front of an aerobic step or stair step. Grab onto something for balance. Place your right foot on the step so the ball of your foot is in contact but the lower half of your foot is not. Place the top of your left foot against the back of the calf or ankle of the working leg. Slowly raise your body weight with your right calf, hold for a second and then lower, ensuring that your heel dips down past the level of the stair. Do 10 repetitions and then switch sides and work the other calf.
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