Best methods to build up calf muscles

[afx777]

Since an operation I had on my heel tendon when I was 13 years old I have never regained any calf muscle bulk on my right leg, I feel very self-conscious about it and rarely wear shorts in public, I am quite an active person and enjoy cycling and Badminton but I want to try and work more on my calf muscle possibly with a course of Creatine supplements if it really would have any benefits?

I've been thinking about resorting to a calf implant but it's expensive and I am worried about the consequences.

[Uplift]

One legged calf raises. Bare feet. All you need is some stairs, or any step, or a block. At first, if pain is an issue with regards to range of movement, let it guide you. Make inroads into it, that is let it hurt a little bit, but not a lot.

Hold on to something for balance, start in the fully stretched position, ball of foot and toes on the step or block, and in that position, try to touch your toes against your shin...stretch. Then bring toes down strongly against block, plant them, and focusing on using both sides of calves, inner and outer, drive up onto your toes, squeezing calves as tight as you can, at top, try to feel the split in the muscle. Then, without relaxing, and keeping maximum tension, lower slowly, for four seconds, until you reach the starting position. Repeat. Try to keep continual maximum tension. Breath. Keep your body in good alignment.

If you cant get many, just do the lowering part. Use your other leg and hands to get you into the top, fully flexed position, squeeze, and keeping tension and feel in calf muscles, lower slowly, for around 8-10 seconds, as soon as you have stretched and raised toes towards shins, get back up to the top as described, and repeat.

Start off doing as many normal ones as you can. Do two sets. Even if it is just a few. Or even one. Then do 2 sets of the lowering (negatives), for 6 - 8 to begin with. Each few workouts try to add another rep. When you can get 2 sets of 20 lowering, you'll really notice it. Ditch the negatives then, and just do 3 sets of normal. Once you get 3 sets of 20 normal, add weight, hold a dumbell in the hand on the side you you are working. add enough weight to only get around 8. When you can do 3 sets of 20, add more weight. Later, when you are developed enough, you won't need your hands for balance.

Do every second or third day.

When your calves are around equal strength, start working both of them equally.

Heres a picture that gives the idea.

CHFpatients.com - Weight Training: One-Legged Calf Raises With Weights.

All the best

[ChefSalad]

Trust me on this one.

Also, biking is good for calf creation.

[afx777]

Thanks for the great and informative reply Uplift I do feel a tight straining kind of pain when I do the exercises and also on the arch of my foot from going on tip-toe but I guess no pain no gain!

[Uplift]

No worries. Just let the pain guide you. Its normal though, after an injury that isn't addressed straight away. By trying to protect it, blood supply is diminished, and muscle wasting occurs, hindering proper healing. Plus flexibility is compromised for various reasons. A bit of pain is good, it means you are setting up adaptation. Be patient, don't over do it, and you'll soon see increased, less painfull range of motion, circulation, strength and muscle size. When the pain is gone, you can push really hard through out the full range. Also, don't under estimate the power of negatives or lowering, they are deluxe and safe for rehab, and teach good feel, or mind muscle link. As you get stronger, if you notice your progress stopping for a few workouts in a row, give yourself an extra day's rest between workouts, to allow for adaptation and recovery. When it is strong, you can alternate with some explosive workouts too, for further adaptation. That is explode up and down as fast as you can, still keeping feel, tension and form.

Chef salad is right, dance and bike are great for calves. The only hassle for rehab is the tendency to favour the good leg, and nurse the injured one, creating further imbalance and problems. Its deluxe you are already on the way!