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Title : Let's kill the calf raises
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Let's kill the calf raises

Calf augmentation is an exercise that is widely used and incorrectly. In its most common form, with the athlete standing and moving up and down like a cockatoo dancing, calf raise only contributes to the problem is intended to remedy.

What the calf is designed to

Biomechanics and physical help us understand why the increase calf will not strengthen the calf properly, or at least useful way. There the calf muscle as a tension spring for the Achilles tendon nearby. When contracts calf, not shortened, but the support against the back of the tibia and behind the knee. Anatomy indicates that this is just what the calf is designed to: each muscle fiber is aligned at a slant, not vertically, producing an oblique pull on the surrounding tissue, no longitudinal. This brings a tension in the attached tissue and gives something to the Achilles tendon to hold on so it can function as a spring to push forward or upward. This crucial for fundamental movements in sport and exercise contraction.

The question is, in modern times, we are not using the calf muscle to prepare Achilles, as well as before. Specialized in animals jump as the wallaby, the equivalent tendon reuses about 95% of the energy that goes into it at every step - a huge amount. But we have become accustomed to not run and jump and we have become accustomed to wearing shoes cushioning instead of using our Achilles to recycle effectively the impact force of the ground.

Charging the spring

need more than an increase calf solve this problem. We need to create a calf exercises is available several times to prepare for each step so Achilles can effectively arise. The exercises recommend barefoot and minimalist shoe impact activities on firm surfaces, preferably on one leg feedback to improve foot and reactive force.

These include:

• Fast jumping rope
• Hopscotch
• agility ladder drills
• hops Small obstacle
• ladder running
• Pogo-hops
• Dance
• Barefoot or trail running

The simplest all of them is to go barefoot or mountain races. When you run, every step causes a huge shock to the leg, known as ground reaction force (GRF). On average, the GRF is about four times their body weight. The foot contacts the ground for anywhere between a tenth of a second and a quarter of a second, so you get four times your body weight force applied by a fraction of a second. An increase in the calf simply can not replicate that. It is worth noting that running barefoot has a high risk of injury, and the first time they decide to run barefoot, the length of the entry is a good distance to start. Sudden changes in training circumstances are at high risk of injury and can not be too careful.

Therefore, these exercises are so good. They are self-limiting. The moment your feet can not keep up with a jump rope, and cut his feet and stop. Trail running is similar shot will catch you out. The failure of his nervous system to get the right signal will be the reason you can not keep up and that's the best feedback to your current level of capacity that exists. Rayuela has less feedback as it can jump through it in a rather ugly way, as with racing downstairs and dance -. But they are still infinitely better than performing calf raises

The proof is in the wild

Lo same with calf raises simply generate fatigue and trigger point shooting and poor? Do not you just cause weakness? This is what I think. Calf raises do more harm than good and not transferred to the demands of the sport. The proof is in the natural environment :. There are long tendons supported by reinforcements reactive calf muscles in the best performance and the animals and humans who jump

can not change our long tendon, but we can improve the performance of reactive bracing our calves through integrated as previous years. But before leaving you all their guns for blasphemy, there is a place for them. When you have had a calf or lower leg injury, the brain area responsible for the organization of nerve signals to the calf you can suddenly go quiet and downsize activity. Doing good old calf climbs can reorganize this part of your brain, restoring nerve activity and the number of nerves involved.

Beyond that, the formation of isolated calf not pass the litmus test for an effective exercise for running and jumping sports.

Source: https://breakingmuscle.com/strength-conditioning/lets-kill-the-calf-raise

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