Eccentric Calf Raises

Eccentric Calf Raises – Fix Your Injuries and Unlock Your Potential with Coach Brant Stachel

Elevating Performance and Injury Prevention

Eccentric calf raises are a powerful exercise for runners, offering substantial benefits in both injury prevention and performance enhancement. Particularly effective for addressing issues related to the Achilles tendon, tibialis posterior, plantar fascia, and general ankle health, this exercise is a staple in both rehabilitation (rehab) and preventative (prehab) routines.


Why Eccentric Calf Raises Matter for Runners?

Eccentric calf raises focus on the lowering phase of the calf raise movement. This eccentric motion is vital for building strength in the muscles and tendons of the lower leg, which are crucial for runners. The exercise aids in:

  • Strengthening the Achilles Tendon: Essential for absorbing and releasing energy during running.
  • Enhancing Tibialis Posterior Health: Plays a key role in supporting the arch of the foot.
  • Improving Plantar Fascia Flexibility: Reduces the risk of plantar fasciitis, a common runner’s ailment.
Eccentric calf raises can strengthen key lower leg attributes to reduce injury risk and make you a stronger runner.


How to Perform Eccentric Calf Raises

  • Double Leg Version:
    • Stand on the edge of a step.
    • Lift heels slowly, then gradually lower them below the step level over five to six seconds.
    • The slow lowering (eccentric phase) is crucial; it’s where most of the strengthening occurs.
  • Single Leg Version:
    • Use a railing or wall for balance.
    • Lower one heel below the step level, taking five to six seconds, then return to starting position.
    • Ensure to engage the calf muscle intensely during the lowering phase.

Performing these exercises regularly can significantly enhance lower leg strength and flexibility, crucial for running efficiency and injury prevention.

Check out this video to learn more. 

Implementing Eccentric Calf Raises in Your Routine

Incorporating this into your regular training routine is straightforward:

  • Frequency: Begin with two to three sessions per week.
  • Repetitions: Start with one set of 10 reps for both double and single-leg versions, gradually increasing as strength improves.
  • Progression: As your calves get stronger, you can increase the number of sets or add weight for additional resistance.
    Time: 5-6 seconds on the eccentric portion of the calf raise has been shown to elicit benefits

Remember, consistency is key to reaping the full benefits of this exercise.

Beyond Injury Prevention: Enhancing Running Performance

While the primary aim of eccentric calf raises is to prevent injuries, they also play a significant role in improving running performance. Strong calf muscles and tendons contribute to a more powerful push-off during running, leading to increased speed and efficiency.

Step Up Your Running Game with Eccentric Calf Raises

Integrating eccentric calf raises into your training regimen can make a significant difference in your running journey. Not only do they fortify your lower legs against common injuries, but they also set the stage for enhanced performance, keeping you running stronger and longer.

Brant Stachel is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.