“I almost went down stepping off the curb at the grocery store last week,” Frieren mentioned as she laced up her shoes for her morning training session. “I caught myself, but for a second I really thought I was going over.” She laughed it off, but the look in her eyes told the rest of the story. That small, surprising wobble after an unexpected misstep off a curb can turn a routine movement into a moment of adrenaline-inducing alert and apocalyptic fear. A sudden loss of balance, such as stepping off a curb and rolling an ankle, stubbing one’s toe, or misjudging the height of a step’s decline, could result in a multitude of injuries when a person plummets to the ground.
We probably don’t want to hear that balance, proprioception, and coordination can be negatively affected by being overweight, deconditioned fitness levels, or advancing age. Fortunately, the human body can improve its fitness levels when the appropriate exercise strategy is applied. A contributor that assists the body in remaining upright is located at the bottom of the leg. The muscles of the foot, ankle, shin, and calf are doing more work than they tend to get credit for. When the muscles of the lower leg are optimally conditioned, the small wobbles of everyday life can become more manageable. However, when the muscles of the lower leg are neglected, seemingly simple movements like stepping can threaten a person’s well-being.
The gastrocnemius, commonly known as the calf muscle, runs along the back of the lower leg, connecting the Achilles tendon and anchoring into the heel. Its primary job is to lift the heel off the ground. Every step we take during a walk asks the calf to lift the heel and produce force through the ball of the foot. Climbing a flight of stairs asks the calf to spring us upward from one step to the next. Standing up from a chair, pushing off when walking or running, and reaching up to grab something from a high shelf all draw on this little workhorse.
A commonly overlooked movement is the downward movement of the heel when we step down off a curb, descend a flight of stairs, or lower ourselves into a chair. The calf is asked to control the speed at which the heel returns to the ground. That deceleration is what keeps a step down from becoming a jolt. Additionally, this heel-to-ground deceleration is a similar action that helps us catch ourselves when a foot lands a little off target. The calf is a brake as much as it is an engine. We coach our personal training clients to think about both jobs, because everyday function and productivity depend on both.
The calves respond very well to simple, consistent practice. A simple and effective tactic to coach our personal training clients is the eccentric calf raise. It’s a relatively easy-to-learn movement that requires no equipment and can be done in less than a minute while you are waiting for coffee to brew or waiting in line at the store.
To perform the eccentric calf raise, stand behind a stabilizing object, such as a sturdy chair, or near a countertop, where you can lightly rest your fingertips for balance. With both feet flat on the ground, press up onto the balls of the feet, lifting the heels as high as feels comfortable. Pause briefly at the top, then lower the heels slowly toward the ground.
The slow-lowering portion of this movement is critical because the controlled descent is like stepping down from a curb. Ten repetitions performed two or three times per week are a sensible starting place. Over time, that small dose of practice rehearses everyday life movements in stepping and recalibrating balance when necessary.
Balance is a coordinated neuromuscular symphony among many aspects of the body, including the inner ear, eyes, brain, core, hips, knees, ankles, and calves. When one of those contributors is underprepared, the others must work harder to compensate. Strengthening the lower leg gives the rest of the body a reliable foundation by contributing to increasing confidence in footing when stepping on and off curbs, navigating uneven sidewalks, managing a change of direction in a crowded farmers’ market, or carrying groceries from the car to the kitchen.
For our friends and neighbors who want to keep walking briskly, climbing stairs without a second thought, and moving through the day without that small wobble of doubt, the calves are not a glamorous place to put attention. However, focusing on calf strengthening is an invaluable asset for promoting optimal movement patterns for everyday functionality and productivity. The dividend, paid out over years of everyday movement, can appear as enhanced steadiness, independence, and the freedom to keep doing the things we love while staying happy, healthy, and strong.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.