10: Calves – More Than Muscle: The Engines of Balance, Propulsion, and Joint Support
Calves don’t usually get much attention unless someone’s chasing a bit of definition. But beneath the surface, your calf muscles are quietly doing a lot more than people realise. From walking and running to squatting and balancing, they play a key role in stability, shock absorption, and power.
Weak or tight calves can contribute to knee strain, poor balance, or even chronic Achilles and plantar fascia issues. If you’re serious about performance, rehab or longevity, calf training should be more than an afterthought.
What Do the Calves Actually Do?
The calves are made up of two main muscles:
Gastrocnemius – the larger, visible muscle that crosses the knee and ankle
Soleus – a deeper muscle that works primarily at the ankle
Together, they:
Propel you forward during walking, running, and jumping
Absorb impact during landing or direction changes
Stabilise the ankle and foot
Assist in knee control by supporting the tibia
Play a huge role in balance, especially on uneven ground or in single-leg movement
Why the Calves Get Overlooked
In training, calves often only get a few token raises at the end of a session. But in functional movement, they’re working all the time especially in deceleration, balance, and dynamic control.
They also tend to be trained in isolation, with little attention to movement quality or range. This leaves many people with calves that are either tight and weak or strong but lacking control.
Signs Your Calves Need Attention
Difficulty balancing on one leg
Foot pain or plantar fasciitis
Recurring Achilles tension or tightness
Limited ankle dorsiflexion (calves often restrict forward movement)
Knees collapsing inward during landing or gait
Trouble absorbing impact when running or jumping
How to Train Your Calves for Function
1. Improve mobility
Tight calves limit ankle range and disrupt movement up the chain. Use:
Foam rolling and lacrosse ball release (gastrocnemius and soleus)
Bent and straight-knee calf stretches
Wall dorsiflexion drills
2. Build strength in both muscles
Target both gastrocnemius and soleus with controlled strength work:
Straight-leg calf raises (targets gastrocnemius)
Bent-knee calf raises (targets soleus)
Eccentric heel drops (especially useful for Achilles rehab)
Isometric holds at full plantar flexion for tendon health
3. Train balance and reactivity
Include exercises that challenge calf reflexes and joint support:
Single-leg balance with reach
Hops or quick directional changes
Slow step-downs with heel control
4. Integrate with whole-body movement
Use calf strength in movements like:
Split squats with heel control
Walking lunges on uneven terrain
Loaded carries or sled pushes with midfoot engagement
Final Thought
Your calves aren’t just cosmetic. They’re shock absorbers, stabilisers and propulsive engines. When trained well, they support healthy knees, strong feet and smooth, powerful movement.
Neglect them, and you’ll feel the difference in every step. Train them properly, and you’ll improve everything from balance and speed to injury prevention.
