Different calf strength qualities in runners

🙋🏼‍♀️Did you know there are different types of calf strength?🐮

You should all know by now the importance of strong calf muscles for running. Insufficient calf strength can be seen in a number of different running injuries including the obvious: calf strains, Achilles tendinopathy, shin pain & plantar heel pain and perhaps the less obvious: knee pain & hip pain. But there are actually different TYPES of strength qualities that can be assessed in the calves.

In runners, the strength qualities to be assessed include maximal strength, explosive strength, reactive strength & strength endurance. Here are some of the assessments for each of these qualities & the goals:

1. Maximal strength: Seated calf raise (more than 1.5x bodyweight)
2. Explosive strength: Countermovement jump (greater than 30cm jump height)
3 Reactive or plyometric strength: Drop hop (greater than 20cm jump height, ground contact time less than 0.3sec) & Single leg rebound test (ground contact time less than 0.3sec)
4. Strength endurance: Calf raise to fatigue (25+ reps)

🎯Individualized rehabilitation can then be prescribed according to the runners' strength profile.

👋Runners, if you want to know how you measure up, then let us know!

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