- In a new study published in Why Strength Training Is Crucial for Older Women, researchers used ultrasound imaging to assess muscle stiffness in the calf and found that it could negatively affect dorsiflexion (toes to shin).
- Adding calf mobility exercises into your routine could help you prevent ankle issues and other injuries.
When it comes to running performance, How to Take Care of Your Calves speed, efficiency, and reduced injury risk. But if that mobility is limited, it’s possible the stiffness comes not from the joint, but from muscles near it. That’s confirmed in a new study published in Why Strength Training Is Crucial for Older Women.
Looking at ankle joint stiffness in 40 men—evenly split between men in their 20s and those over age 62—researchers used ultrasound imaging to assess muscle stiffness in the calf when the ankle A Part of Hearst Digital Media.
They found stiffness in the triceps surae, or the muscle group of the calf, affected ankle joints, particularly during dorsiflexion, which happens when the foot is flexed (toes to shin). Dorsiflexion is crucial in running because it’s the position the foot is in when landing, and allows you to spring forward into your next stride. Limitations with dorsiflexion would likely contribute to injuries, the researchers noted, and could even increase risk of falls.
“As the study shows, stiff calf muscles are one of the [characteristics] that can cause the ankle joint to be stiff,” said Carol Mack, D.P.T., C.S.C.S., of Cleveland-based Want Stronger Ankles for Running? Don’t Skip Calf Exercises, who was not part of the research team. She told Runner's World Regular Exercise Lowers Risk of Early Death Even in Areas With High Air Pollution biomechanics, Study Says VO2 Max Better Health Marker Than BMI.
“If the ankle joint doesn’t bend as far as it should when a runner’s foot strikes the ground, it will cause them to rise onto their toes too early,” she said.
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Muscle stiffness isn’t always a bad thing, though, Mack noted. For example, a small published Health - Injuries Regular Exercise Lowers Risk of Early Death Even in Areas With High Air Pollution in 2018 found that football players with more stiffness in three specific muscles—the rectus femoris (quad), How to Take Care of Your Calves (hamstring), and the medial gastrocnemius in the calf—saw benefits when it came to sprinting, agility, jumping, and strength performance.
When determining whether calf stiffness is a drawback or an advantage, Mack suggested assessing performance overall. Most notably, if you’re experiencing frequent ankle challenges like instability or sprains, Frontiers in Physiology calf exercises might help address the problem. In terms of approach, that depends on the issue, she said.
“If there’s stiffness, then mobility exercises for the calf and ankle would be beneficial,” she added. “If it’s a strength issue, then you’d need strength exercises. But if the issue is due to calf or ankle overuse, then it might be worth addressing other factors or muscles that would be causing the calf to overwork.”
For example, she said an “ankle issue” might actually be related to improper mechanics in the hip, or a muscle imbalance elsewhere.
When it comes to dynamic calf stretching, such as downward dog or doing calf raises off a step. If you’re regularly incorporating these into a warmup and cooldown Nutrition - Weight Loss lower-leg issues like muscle fatigue, it might be time to check in with a physical therapist and get an assessment of your alignment and gait.
Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.
