Thanks to Brad Pitt in the blockbuster film Troy, we all have a pretty clear mental image of ancient Achilles – the famous war hero of Greek mythology. Handsome, heroic, and invincible, Achilles also features in a much earlier form of blockbuster, Homer’s Iliad.
According to legend, as a baby he was taken by his mother down to a mystical river offering powers of invincibility to all those who bathe in its water. Held by the heels, the tiny Achilles was submerged head first into the water. Since the heels themselves never came into contact with the magical liquid, they remained the only parts of his body to escape invincibility.
Achilles grew up and went on to survive many great mythical battles and thrilling adventures. However, he eventually met his doom after a poisoned arrow found its target on the only vulnerable parts of his body – one of his heels.
To this very day, in discussions over business or personal affairs, the metaphorical ‘Achilles heel’ is used to describe any potentially fatal weakness in a model or plan. If something can lead to your downfall, then it remains your proverbial Achilles heel.
Such is the legacy of Achilles and his heels that the accepted anatomical name of the tendon attaching our calf muscles to our heels is actually called the ‘Achilles tendon’. This is ironic, because in physical terms, the calf muscle is for so many of us, the proverbial Achilles heel.
Weak or tight calf muscles can lead to injury, discomfort and decreased performance in sports and everyday life. In our day-to-day routine, high-heeled shoes are perhaps among our most dangerous foes.
They set and fix the calf muscle in a shortened position and keep it there throughout the majority of the day. This eventually leads to a permanent tightening of the muscle unless we combat their effects with preventive exercises.
In the gym or sporting arenas, calves are unfortunately one of the most commonly neglected muscles of the body. While we enjoy working more visible parts of the body like pecs and biceps, the calves tend to be the first to be axed from our programmes, along with other muscles we can’t immediately see in the mirror.
Neglect of our calves can turn out to be a serious problem precisely because they are so important. They contribute to balance and stability when standing or moving around, and to the production of power when jumping or sprinting.
If your sport is performed in a standing position, as most sports indeed are, then strong calves are nothing short of vital.
The calf and ankle system is actually potentially the strongest part of the body. While most of the muscle/joint structures in our bodies are classified as third class levers, the ankle and calf muscle arrangement is actually a second class lever, a superior leverage system designed for the handling of maximal resistance.
In a second class lever, the resistance falls in between the axis and the force, an essential characteristic of a system that must continuously contend with the entire weight of the rest of the body. When running or landing, our bodyweight can be multiplied several times over, further compounding the stresses imposed on the calf muscles.
So don’t let your Achilles tendon be your fatal downfall; it’s time to start caring for your calves. Short of dousing them in magical water at the mystical River Styx, here are some practical strategies for caring for your calves.
When beginning a training programme, ensure the impact to be absorbed by the ankles and calf muscles is not too much, too soon. The calves must eccentrically contract to absorb the shock of every step we take, whether we are walking, jogging, running or landing from jumps. So in addition to carefully controlling the intensity of our training, we must also introduce some specific work to strengthen the calves.
If you work out in a gym with a dedicated calf machine then you’re laughing. If not, the simplest calf exercise involves nothing more than a step.
Stand with the balls of your feet perched on the edge of a step with your heels hanging off the edge. Let the heels hang to generate a stretch inside the calf muscles, then raise up onto the balls of your feet. Stand tall and hold for a half-second, and resist slowly on the way back down.
Another move you can perform anywhere without even the need for a step is the big-toe roll. Simply stand up straight and roll onto your front toe, raising the heels off the floor. Hold for a half-second, and repeat.
Perform three sets of 15 and when that gets easy, hold a weight in front of your body to increase resistance. Throughout both moves, keep your knees ever so slightly bent. You can perform them anywhere, anytime.
If you spend all day in high-heels, try and squeeze it in at some point during your day. The gentle stretch will help combat the effects of tightening brought about by wearing heels or walking around excessively if your job requires it.
If tight calves remain a real problem you might like to consider a sports massage to stimulate blood circulation.
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