The Calf Raise: The MAGIC Exercise for Foolproof Knees and Ankles

If you want to strengthen your ankles, protect your knees, and improve your athletic performance, the calf raise is a great tool.

Whether you practice running, hiking, football, basketball, martial arts or MMA, all athletes will benefit from this simple exercise, which is essential for avoiding injuries and optimizing joint mobility.

Whether it's to improve your athletic performance or to prevent injuries , this exercise is a sure bet.

I'll show you why and how to incorporate it into your daily routine to get the most benefits.

What are the benefits of Calf Raise for foot, ankle, and knee health?

The calf raise doesn't just strengthen your muscles like another bodybuilding exercise.

It plays an important role in protecting your tendons, especially the Achilles tendon , and in stabilizing your joints.

Here's why you should adopt it without hesitation:

• Strengthening the soleus muscle : The soleus, little known in fitness , is a deep calf muscle.

It is essential for the stability of the ankle joint because it absorbs shocks and cushions the descent.

By working on it, you reduce the risk of injury, especially during sudden changes of direction or situations of support and counter-support.

The soleus is also a performance muscle, generating a lot of power for running, jumping, and kicking.

• Achilles tendon protection : With strong calves, you reduce stress on the Achilles tendon, thus reducing the risk of tendonitis or rupture.

The soleus is the number one protective muscle of the Achilles tendon.

• Improved stability and mobility : Strengthening your calves helps improve the ability of your ankles and knees to absorb shock, accelerate, decelerate, and change direction safely.

Whether you play soccer, running, or martial arts, this stability is essential to avoid injuries .

• Rehabilitation and prevention of knee and ankle pain : By strengthening the muscles around these joints, you protect them from common injuries, whether from running, jumping or participating in combat sports.

Why do you have to join Calf Raises if you do combat sports?

If you are a fan of martial arts, MMA, Brazilian Jiu-Jitsu or any other contact sport, the calf raise is simply essential .

It not only allows you to strengthen your support, but also improves your ability to change direction quickly.

Additionally, a strong soleus is a safeguard for your tendons and ligaments , essential in these sports where there is constant stress on the joints.

As a former professional Muay Thai fighter, I have combined my knowledge into a training course that will give you legs that are as strong and flexible as bamboo, like Nak Muay legs.

How to perform the Calf Raise correctly?

The beauty of the calf raise is its simplicity, but be careful to execute each repetition correctly to maximize the benefits.

1. Starting position : Stand with your feet hip-width apart. Lean lightly on a stable surface, such as a wall, for balance.

1. Climb : Slowly rise up onto your tiptoes, gripping the floor with your toes. Focus on contracting your calves , and keep your ankles aligned.

1. Descent : Slowly descend, without releasing the tension in your calves. This phase is just as important as the ascent to properly work your muscles.

1. Single-leg variation : To increase the intensity, perform the exercise on one leg. This variation further strengthens your soleus and improves your stability.

1. Calf Raise with Bent Legs : This version specifically targets the soleus.

Bend your knees slightly and perform the raises, which will allow you to strengthen this often neglected but crucial muscle for ankle stability.

How to get the most out of Calf Raise?

To get the most out of the calf raise, I recommend incorporating this exercise into your daily joint mobility routine, especially if you're rehabilitating from knee and ankle injuries.

• Volume and Repetitions : Volume is key.

Aim for sets of 25 to 30 repetitions per leg. This high volume is essential for effectively strengthening muscles and tendons.

• Progression : Start with double-leg calf raises, then progress to the single-leg variation as soon as you feel comfortable. Gradually increase the repetitions and add lighter weights (e.g., a backpack) to continue progressing.
• Frequency : Incorporate this exercise into your daily mobility routine. Regular work, even short-term, will be more effective than sporadic but intense sessions.

My Minimalist Protocol to Strengthen Your Toes, Calves, and Ankles

Finally, here is a simple protocol to follow on a daily basis:

• Day 1 to 3 : 1 set of 25 calf raises on two legs.
• Day 4 to 6 : 1 set of 25 calf raises on one leg.
• Day 7 : 2 sets of 30 calf raises, legs bent to target the soleus.

My tips for starting to incorporate Calf Raises

Training smart to protect your joints is good, but knowing how to take action and adopting an effective routine to take care of your joint health is even better.

This is exactly what I offer in my “NEVER BAD” training courses.

These trainings are designed to give you all the keys to preventing pain and injuries in your knees and ankles, whether you are an experienced athlete or an amateur.

You will find the best exercises including the calf raise and many others explained in video with optimal protocols.

Don't let minor pain turn into serious injury.

Take responsibility for your joint health now and invest seriously in your health!

You now have all the information you need to successfully integrate calf raising into your daily routine.

It's your turn.

Nomad Slim
Founder of MOUVERS