A Calf Raise a Day Keeps the Physio Away

This week’s blog is from the desk of Pat Lynch, our Senior Physiotherapist

As the saying goes, ‘A calf raise a day keeps the physio away.’ Well, that’s not entirely true—but doing a few goes a long way! Strong calves are not only essential for staying upright and sprinting for the bus, but they also protect you from falls, lower limb injuries, and even aging-related issues like osteopenia and sarcopenia (aka muscle loss).

Your calf muscles serve as the foundation for nearly every movement you make, so it should come as no surprise that calf raises are a personal favourite, and an exercise I frequently recommend to the people who come to me for physio.

1. Better Blood Circulation

Most people are surprised to learn that their calves are their second heart. They do the hard work of sending blood from our lower half up to our heart. Strong circulation is essential for:

• better cardiovascular health

• improved organ function (including better skin!)

• enhanced immune system

• faster wound healing, and more.

Who knew that strengthening our calves would do all that!
2. Healthier Joints & Muscles

As we age, our joints wear down, and the muscles that support them shrink faster each year (thanks, sarcopenia!). Calf raises keep your lower limbs strong and mobile, reducing joint wear-and-tear and slowing muscle loss.

3. Stronger Bones

Hopping can help reverse osteopenia (early bone loss). Just ten hops a day sends enough of a signal to our bones to increase their density and strength. Add skips to your walk!

4. Prevent Falls & Injury

Wobbly ankles? Weak calves? That’s a recipe for trips and falls. Strong calves improve balance and stability, making you steadier on your feet—whether you’re navigating the Yarra trails or busy sidewalks.

Your Quick & Easy Calf Routine

Incorporating calf raises into your routine is simple and effective. Here’s a quick step-by-step guide to ensure you perform them correctly for maximum benefit:

✔ Starting Position: Stand upright with your feet hip-width apart. Use a wall or a sturdy chair for balance if needed.

✔ Lift Your Heels: Slowly raise your heels off the ground by pushing through the balls of your feet. Keep your knees straight and engage your core for stability.

✔ Hold the Position: At the top, pause and feel the contraction in your calf muscles.

✔ Lower Your Heels: Slowly lower your heels back down to the starting position. Avoid bouncing, as can put unnecessary stress on joints.

Rinse and Repeat: aim for 10-15 repetitions per set:

✔ Brushing Your Teeth? Do 15 calf raises (bonus points for single-leg!).

✔ Waiting for the Kettle to Boil? Sneak in 10 hops—your bones will thank you.

✔Using the Stairs? Let your heels hang off a step for an extra-deep stretch.

As you build strength, try single-leg calf raises for added challenge. By building calve raises into your day, you will strengthen your calf muscles and enjoy the fabulous health benefits they provide!

How a Physio Can Help

Not all calf raises are created equal. Although they seem like a simple exercise, they are often performed incorrectly. A physiotherapist can check to make sure your technique is spot on, can recommend a suitable calve-raising practice, and help you progress your exercises safely.

Whether you need guidance on proper form, in-depth injury prevention, or strengthening beyond basic calf raises, the Physio Team at Be Well can keep you strong and mobile for the long haul.

So go on, give those calves a little extra love, and don’t forget to sing out if you want to supercharge your health.