Muscle Monday: The Calf Complex
Today marks the first edition of a new newsletter series called Muscle Monday. For the next few weeks, every Monday, we shall look at some of the major players in the muscular system, including what they are, how they work, what tends to go wrong, and how we can strengthen them. We start the series today with the muscles in the calf. As always, if you find it interesting, please share and subscribe by hitting the buttons below.
Muscles of the calf
The calf complex is comprised of up to three separate muscles and can also be referred to as the triceps surae:
The gastrocnemius (literally translates to ‘belly of the leg’ from Latin) is the large, prominent muscle in the calf. It has two heads, one on the outside (lateral) and one on the inside (medial) of the calf.
The soleus sits deeper, underneath the gastrocnemius. It is also flatter and only has one head. These two muscles fuse together to eventually form the Achilles tendon, which is typically the strongest in the body.
A third, much smaller muscle called the plantaris exists in between 80-95% of individuals. If present, it also sits deeper than the gastrocnemius.
Function of the calf muscles
The individual muscles have slightly differing functions and roles.
The Gastrocnemius
The gastrocnemius is primarily responsible for ankle plantarflexion. This is the movement involved when pointing the toes away from the shin of the same leg and is best replicated when standing on tiptoes. Since it is a superficial muscle, you should be able to observe the contraction of the gastrocnemius if you were to stand on your toes in front of a mirror.
The soleus
The soleus also aids in ankle plantarflexion. However, it has some additional roles.
Firstly, it plays a role in keeping us stable. Whenever we stand or walk, our natural centre of gravity is actually in front of the ankle joint. The soleus continually contracts to pull the centre of gravity backwards. Naturally, it is pretty fatigue-resistant, which is important for the second role it plays…
The soleus also has an unusual responsibility when we stand upright. After blood is pumped from the heart to the periphery, it eventually needs to fight gravity to get from the bottom of the leg, back to the heart for recirculation. This is where the soleus earns the nickname - ‘the skeletal muscle pump’. During contraction, the soleus helps blood back towards the groin, and eventually back to the heart.
Plantaris
The plantaris is suggested to be more important for proprioception than the other two calf muscles. It has a high density of sensory organs called muscle spindles, which send feedback to the central nervous system regarding the positioning of the foot and ankle.
Unique conditions (Besides strains and tears)
Whilst not a direct injury to the calf muscles per se, Achilles tendinitis and or ruptures require rehabilitation of the whole calf complex.
Calf pain can sometimes, but not always, be a symptom of deep vein thrombosis (DVT). It is typically associated with a throbbing pain during standing and/or walking, skin discolouration, warmth during palpation, and/or swollen veins in the area. The pain tends to get worse with time.
Tight calf muscles may be an upstream cause of plantar fasciitis, a sharp stabbing pain in the heel and bottom of the foot. Strengthening and stretching the calf muscles may help if this is the case.
Strengthening the calf muscles
Since the primary function of the calf muscles is to plantarflex the ankle, exercises which mimic this movement can help to strengthen these muscles:
Calf Raises
The classic calf exercise. Stand with feet hip-width apart, rise onto your toes, then lower back down. Can be performed whilst holding onto support, or whilst holding onto dumbbells or a barbell to increase the load. Can also be performed one leg at a time or both together, seated or standing.
Pogo hops or skipping rope
These movements are essentially identical, with the only difference being the presence or absence of the skipping rope. They engage the muscles through rapid, repetitive plantarflexion.
Hill walking or running
Walking or running uphill increases the activation of the calf muscles.
There we have it folks. Thanks for reading, and if you have any feedback, or bits you’d like included in future editions of Muscle Monday, just let me know in the comments. Whilst you’re here, give me a follow on my Instagram and we can connect there!
I have a 17 year old male, distance athlete that has 3 seen doctors three doctors including two orthopedics with a calf issue. He reported a “tight calves” as we did pre-season track training. I began to grow concerned when he had trouble walking after speed workout days. I suggested a trip to the school’s athletic trainer. He thought compartment syndrome possible and sent the family to a doctor who said it was just some inflammation and prescribed physical therapy. The boy took 10 days off and did no PT during that time. He was unable to even jog a 100 meters after that rest period. Months of PT had no impact. An orthopedic specialist was next. By that time Achilles pain replaced the calf pain. That doctor tweaked the PT plan and again a few months of PT with no change. The next orthopedic gave a diagnosis: too much calf muscle with three options: (1)continue PT, (2) have some calf muscle removed/9 month rehab/50% chance or success or (3) do nothing and take up lesser leg stressful activities. I ache for this boy. That orthopedic said it is definitely not compartment syndrome. Ever hear of “too much calf muscle”? It’s a first for me I’m 36 years of coaching runners.
I am a chiropractor for 45 years.
Off the top of my head - check allignment of tibia (can misallign anterior, posterior, medial). Check hips, posterior calcaneous, met heads, pelvis and full spine allignment. Spindle cell work on calf muscles and shin muscles. See an Applied Kinesiology chiropractor.
Use a MPS tool. That is needle less acupuncture. Microcurrent Point Stimulation. Developed by a Toronto acupuncturist.
He was made this way and should remain intact.
In college, we dissected a muscular 60ish man who had 2 muscles between his knees and ankles that were not in the textbook. Must have made his jumping skills amazing.
Good luck!