2 Calf Raise Essentials for a Stronger Achilles Tendon 💪
Multiple studies have found that to increase tendon stiffness (a good thing), force magnitude is most important (Lambrianides 2024, Ye 2021).
To maximize tendon strength during your weighted calf raises, focus on these two key strategies:
1️⃣ Go Heavy 🏋️: Generate high tensile force by loading up your calf raises. Aim for 6-8 reps per set, using enough weight to reach an RPE of 8/10. Leave just 2 reps in reserve for maximum effectiveness!
2️⃣ Go Deep ⬇️: Depth is crucial for optimal tendon engagement. Stand on a step or weight plate and lower your heels as far as possible. With your ankles in a dorsiflexed position, your calf muscles can generate greater force due to a more optimal force-tension relationship.
If you’re having trouble achieving deep dorsiflexion, try bending the knee. This can help you reach greater depth and increase the strain on the Achilles tendon (Yeh 2021, Fonaro 2022).
To ensure the best results, combine heavy loads with greater depth (dorsiflexion angle). However, be cautious if you have insertional Achilles issues, as larger ranges of motion can be provocative for some ⚠️
🙏 Shoutout to Rich Willy and Jake Tuura for inspiring this post!
👋Runners & Health Professionals like & share this if you found it useful!
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📚References
Funaro, A., et al. (2022). "Subject-Specific 3D Models to Investigate the Influence of Rehabilitation Exercises and the Twisted Structure on Achilles Tendon Strains." Front Bioeng Biotechnol 10: 914137.
Lambrianides, Y., et al. (2024). "Evidence of different sensitivity of muscle and tendon to mechano-metabolic stimuli." Scand J Med Sci Sports 34(5): e14638.
Yeh, C. H., et al. (2021). "Maximum dorsiflexion increases Achilles tendon force during exercise for midportion Achilles tendinopathy." Scand J Med Sci Sports 31(8): 1674-1682.
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