Is Full Range of Motion Important for Calf Strength?
When we think about strengthening our calves, many of us believe that going through the full range of motion in calf raises is key—especially for improving the strength of the Achilles tendon. But what about building stronger muscles? 🤔
A 2023 study explored this very question! 🧪 Researchers had 42 untrained women perform calf raises with different ranges of motion:
1️⃣ Full Range: From full depth (heels dropped) to full raise (heels up).
2️⃣ Partial Range – Stretched: From full depth (heels dropped) to parallel (feet flat).
3️⃣ Partial Range – Contracted: From parallel (feet flat) to full raise (heels up).
💥 The Results? 💥
The study found that partial range training in the stretched position—from full depth to parallel—resulted in greater hypertrophy (muscle growth) in both the medial and lateral heads of the gastrocnemius (your calf muscles).
What Does This Mean for Your Training?
While full-range calf raises may have their place if your goal is to maximize muscle growth, focusing on heavy, deep calf raises might be the key. By loading your calves in a stretched position, you can not only strengthen your Achilles tendon but also boost muscle hypertrophy! 💪
So, runners and health professionals, next time you're working on calf strength, consider adding deep, heavy calf raises to your routine for a more effective workout.
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📚 Reference:
Kassiano W, Costa B, Kunevaliki G, et al. Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. *J Strength Cond Res.* 2023;37(9):1746-1753.