As the weather turns cool and crisp, marathon and cross country seasons are in full swing. These trials of miles often bring lower leg injuries, calf tightness and lower leg weaknesses to their tipping point. The calf muscle, or gastrocnemius, is a key player in foot push-off and also flexes the knee joint on our swing leg. It's rare to find a runner who is flexible and strong in this region.
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The gastrocnemius originates behind the knee on the femur and attaches to the heel on the Achilles tendon. The gastrocnemius, along with the soleus, make up the unit called the triceps surae (commonly called the "calf"). The gastrocnemius is made up of mostly fast-twitch fibers, while the soleus is mostly slow-twitch. This triceps surae generates the power to be transmitted to the lever of the foot via the Achilles tendon.
STABILIZE IT
Place a large book or small board approximately 1.5–2 inches high on the ground in front of a kitchen counter or high table. Place your hands on the counter or table, just under your chest. With your knees locked and abdominals engaged, stand with the balls of your feet on the surface of the book or board and your heels on the ground (Picture 1). Elevate your body with your calves until you are as far up onto the balls of your feet and toes as possible (Picture 2). You may gently assist with your hands if needed. Transition your weight slowly and gently on the way down, which is the eccentric part of the movement, as you return to start position. Perform one set of 10–12 reps with your toes facing straight ahead, one set with toes turned inward, and one set with toes turned outward.
