Stretching is a commonly overlooked workout component, but it's important for reaching and maintaining a healthy level of flexibility. Consistently stretching your calves will improve their flexibility, but it doesn't provide the stimulus needed to cause them to increase in size. Weight training is the only activity that will effective develop muscle mass in your calves.
Stretching
According to Chat Williams of the National Strength and Conditioning Association, static stretches for the calves should be performed by elongating the muscle until you feel mild discomfort, and then holding that position for about 30 to 60 seconds. At the beginning of this 30- to 60-second period, your calf muscle attempts to protect itself and not allow itself to be elongated, but over time it relaxes and allows itself to be stretched to a further point. According to Jason Peeler, in a 2007 study in the Clinical Journal of Sports Medicine, consistently participating in stretching sessions will improve your flexibility; however, stretching your calves does not have the capability to make them larger.
Muscle Building
In order for your calf muscles to increase in size, you must participate in a high-volume weight training program, according to the National Strength and Conditioning Association's Dr. Lee E. Brown. The weight training exercises need to specifically target your calf muscles. Dr. Joseph Chromiak states that at least eight sets need to be done during each workout to adequately overload your calves and stimulate them to increase in size.
Calf Exercises
Exercises that effectively target your calf muscles include a variation of standing or seated calf raises. Calf raises require you to place the balls of your feet on the edge of a platform, so that your heels are hanging off. Lower your heels down and then rise up onto the balls of your feet as high as you can go. The movements should be controlled and not jerky. Increase the amount of resistance as necessary to fatigue your muscles, by utilizing weighted implements like dumbbells, barbells or a weighted vest.
Benefits
The benefits you receive from these activities are increased flexibility in your calves and a healthy range of motion about your ankle joint. According to Chat Williams, a normal range of motion will optimize your physical performance. Those who have calf muscles that are too tight are susceptible to injury.
References
- National Strength and Conditioning Association Performance Training Journal: Flexibility Training: Incorporating All Components of Fitness; Chat Williams
- Clinical Journal of Sports Medicine: Effectiveness of Static Quadriceps Stretching in Individuals with Patellofemoral Joint Pain; J Peeler et al; 2007
- National Strength and Conditioning Association Performance Training Journal: Possible Implications of Excessive Stretching on Sport Performance; Joseph M. Warpeha, 2004
