"Beyond the Basics: Why Standing Calf Raises Should Be a PT’s Go-To for Calf Muscle Growth"

Hey LinkedIn Family! ??

I recently came across an interesting study on how different calf-raise exercises impact muscle growth in the triceps surae, a crucial muscle group in our legs. Whether you're an athlete, fitness enthusiast, or just looking to maintain mobility, this is worth knowing!

What is the Triceps Surae?

The triceps surae is the powerhouse behind movements like walking, running, and jumping. This muscle group includes the lateral gastrocnemius (LG), medial gastrocnemius (MG), and soleus (SOL). Together, they help you point your toes downward and play a significant role in maintaining balance.

The Challenge with Training the Triceps Surae

Despite its importance, the triceps surae is notoriously difficult to grow (a process known as hypertrophy). However, it can shrink (atrophy) quickly during periods of inactivity. Finding effective ways to train this muscle group is essential, not just for athletes but also for anyone looking to prevent falls and maintain mobility as they age.

Why Standing Calf Raises Might Be Better

Recent research suggests that training muscles at longer lengths (when the muscle is more stretched) leads to greater growth. For example, hamstrings and triceps brachii muscles grow more when trained in positions that stretch them more.

The Study: Standing vs. Seated Calf Raises

This study aimed to compare the effects of standing and seated calf raises on muscle growth in the triceps surae. Over 12 weeks, 14 healthy adults performed both exercises—standing on one leg and seated on the other. The researchers measured muscle growth using MRI scans before and after the training period.

Key Findings

1. Greater Muscle Growth in Standing Calf Raises:
2. Why Does This Matter?

Practical Takeaways

• Athletes: Incorporating more standing calf raises into your routine could improve your performance by enhancing muscle strength and size.
• Clinicians: For patients at risk of muscle atrophy, particularly older adults, standing calf raises might be a more effective exercise to recommend.

Conclusion

This study sheds light on why standing calf raises might be superior to seated ones for growing the triceps surae. Whether you’re working on your fitness or looking to maintain mobility as you age, this simple change in your workout could make a big difference!

Let’s keep those muscles strong and stable! ??