A Twist on Calf Raises for Runners

For a lot of my runners coming in for physical therapy due to foot pain, calf weakness, knee pain, etc., we end up loading the ever-loving heck out of their calves. Does that mean that all their pain is due to weak calves? No. Does performing strength training have good force production benefits when paired with doing their sport? Absolutely. 

Enter: The Medially Wedged Calf Raise. I recently saw this variation on loading more medially in a calf raise but honestly forget if it came from David Grey Rehab (an excellent source of rehab info I recommend to so many), or somewhere else. I’d love a correction if able. 

Anyway, a typical slantboard turned 90 degrees will do the trick, and the cue to press heavily with the inner ball of the foot as you perform calf raises until failure. I like adding in two steps:

1. Keep going even if you can’t fully plantarflex. Emphasize heel dropping below the parallel into dorsiflexion.

2. Hold the last rep in slight plantarflexion for 15-30 seconds, going for failure.

   
   

For a lot of my runners who we may want to expose their medial arch to greater loads, this is a good constraints-based approach to encourage that position. 

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult