Nearly every week I'm consulting with a runner that is experiencing pain in the area of the calf. There are several diagnoses to rule in/out in the region of the calf, but it's not uncommon for the diagnosis of a calf strain or Achilles tendon injury to be the primary diagnosis, especially if the athlete is classified as a masters level runner (40+).
Why is this the case? As we age, stride length and peak ankle torque (the ability of the calf muscle to create push-off) decrease(1). In fact, calf strength decreases on average by 31% between the age of 20 and 60 years old(1).
To compensate for the strength loss, as we age, we may adopt a slightly higher cadence to maintain speed, which contributes to a greater demand on the calf musculature, namely the soleus muscle, or the deeper calf muscle. This shift in running mechanics to a slightly faster stride rate along with the age-related calf strength loss leaves the calf vulnerable for injury.
Below are two calf strengthening exercises that you may consider adding to your weekly routine. The performance of these exercises will not provide a panacea against calf injury, but it will help decrease the natural progression of calf strength loss over time. I recommend performing each exercise as follows:
Frequency: Two times a week
Repetitions: To fatigue
Sets: One to Two (depending on experience)
Resistance: Add a weight vest or utilize seated/standing calf machine at the gym
Thank you for reading!
1. Devita, P; Fellin, R; Seay, J; IP, E; Stavro, N; Messier, S. The Relationships between Age and Running Biomechanics. Medicine & Science in Sports & Exercise. 2016; 48 (1): 98-106.
