Test your lower leg strength
Test your lower leg strength
Strong calf muscles optimise your form. ‘The main muscles in your calves are the gastrocnemius [which lifts your heel when your knee is straight] and the soleus [which lifts your heel when your knee is bent]; they should work in perfect combination,’ says physio Alison Rose of Coach House Sports Physiotherapy Clinic in Leeds (cspc.co.uk). ‘But if they’re weak you’ll overuse your quads, hip flexors or toe flexors, leading to poor form and injury.’
Strong calf muscles optimise your form. ‘The main muscles in your calves are the gastrocnemius [which lifts your heel when your knee is straight] and the soleus [which lifts your heel when your knee is bent]; they should work in perfect combination,’ says physio Alison Rose of Coach House Sports Physiotherapy Clinic in Leeds (cspc.co.uk). ‘But if they’re weak you’ll overuse your quads, hip flexors or toe flexors, leading to poor form and injury.’
Test yourself: Straight-leg calf raises
To test gastrocnemius strength, stand with the toes of one foot on a step (hold onto a wall, if needed). With your leg straight, slowly rise up on your toes, then lower down until your heel is below the step. ‘If you find you curl your toes you lack calf strength,’ says Rose.
Improve: Lateral jumps
‘These build lower leg strength and dynamic stability so you absorb more shock through your knees and hips,’ says Rose. Crouch with your left foot on a Bosu ball, and push off from your right leg. Land with your left foot on the floor and your right on the Bosu, then repeat on the other side. Do 3 x 30 secs.
Improve: High-knee drills
‘Combining calf raises with high-knee drills builds calf strength while teaching you to drive your leg upwards for better form,’ says Rose. Stand on your toes and drive your left knee up to waist height. When your left leg comes down, drive your right knee up. Complete this running motion over 10m, pumping your arms as you move. Do 3 x 10m drills.