If you are looking for a simple, easy-to-do exercise that brings many benefits to your physical health, lifting your main calf is one of the ideal options. Whether you are a professional practitioner or just starting out, this exercise can help improve strength, increase balance and limit injuries.
According to Dr. Andrew Pritikin, a physical therapist at Duke Health, USA: octopus lift exercises have a direct impact on the musculoskeletal system of the legs, from the feet, ankles to the knees, helping to improve mobility performance and reduce the risk of injury.
5 outstanding benefits to make you add calf raises to your workout routine today:
Stabilize your feet and ankles
Regularly lifting your calves helps strengthen the muscle groups around your ankles and feet, two parts that play a key role in maintaining balance and movement. A study published in the journal Clinical Interventions in Aging emphasized that this exercise helps improve the flexibility and mobility control of the ankle, thereby reducing the risk of falls and loss of joint strength.
Improve lower body performance
Strong calf muscles play a fundamental role in all activities from running, dancing to squats or weight training. If you often feel stiff or weak after cardio, consider doing calf raises to increase load-bearing and endurance for the entire lower body.
Support runners to speed up and reduce injuries
Strong legs not only help you run faster but also help your feet to land more stably and gently. A study published in the Journal of Physical Therapy Science shows that: the more calves develop, the more running performance is improved, while reducing the risk of tendinitis, muscle strain and injury due to over-exercise.
Increase endurance and prevent injuries in sports
If you are preparing for running competitions or sporting events that require high endurance, calf raises can act as a protective shield for you. When practiced properly, calves will have the ability to absorb force better, minimizing pain after exercise.
Good for joints, especially knees
Weak calves put a lot of pressure on the knees when running or jumping. According to a study published in the journal PM&R, calves strengthening through lifting exercises can help improve knee joint function, reduce pain and increase flexibility in daily activities.
Although it is simple to stand up and lift your heels, calf raises bring a series of long-term benefits to your physical health. Just 3 sets of 1520 reps a day, you will feel a noticeable change after a few weeks.
