How to Build Stronger Calves

Stronger calf muscles will put more bounce in your jump and help support your knee joints, reducing wear and tear. Here's a great exercise for building them up.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Sneakers
• Exercise Weights

1. Stand with your back and knees straight, shoulders relaxed and feet shoulder-width apart.
2. Step onto a 4- to 6-inch ledge (either a stair step or thick book would work), with the balls of your feet balanced on the edge.
3. Extend both arms in front of you (or use the stair rail) to provide balance.
4. Lower heels gradually toward the floor, keeping your body weight slightly forward and your heels off the floor.
5. Hold the position for 2 to 3 seconds.
6. Lift your heels back to their original position.
7. Lift your heels up as high as possible. You should be standing on your toes.
8. Concentrate on contracting your calf muscles. Hold the position for 3 to 5 seconds, keeping your legs straight and arms in front of you.
9. Lower your heels back to their original position.
10. Do one to two sets of 8 to 12 lifts each, ensuring that each lift is smooth.

Tips & Warnings

• For more resistance, try holding light weights, such as dumbbells. To improve your strength more quickly, lift weights more slowly - this allows your muscles to rely more on strength than momentum.
• Certain gym machines also provide solid calf workouts.
• Stretch before and after the exercise.
• Start off slowly and build up. If something feels painful, stop the exercise.
• Consult a physical therapist or physician if exercise continues to be painful.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.