The function of the calf is mainly to support the body weight of movement; in particular, gastrocnemas and twins are responsible for the plantar flexion necessary for walking and running.
It is an area not affected by adipose accumulation, which occurs mainly in the case of obesity, while it is particularly affected by the formation of varicose veins and water retention - this, especially in women. The incidence of muscle-tendon injuries is quite high. in the calf, and even more so that of muscle cramps.
Calf training is anything but simple; below we will find out better how to do it.
which continues (inferiorly) the so-called popliteal cavity.
Laterally it shows two protuberances made up of the sural triceps, composed of the related gastrocnemic muscles (twins) and the soleus - deeper.
The triceps of the sura, thinning, joins the well-known Achilles tendon which, ending on the heel, appears as the lower continuation of the calf.
.Starting from the outside towards the inside, the calf is composed of:
- Skin tissue (epidermis and dermis)
- Fatty tissue - although generally thin
- Gastrocnemius (commonly called twins): it is composed of the head or medial head and a head or lateral head. Both originate from the upper part of the corresponding femoral condyle and from the adjacent part of the knee joint capsule, to which they join with a fan tendon. The lateral head tendon, which may contain the fabella, originates from the lateral condyle and posterior surface of the femur. The tendon of the medial head originates from a facet on the posterior wall of the medial condyle under the tubercle of the adductor of the leg and from an area of the popliteal cavity. The two tendons are separated by a mucous bag. Inferiorly, both end in an aponeurosis - anterior to the muscle - which joins forming the Achilles tendon
- Soleus muscle: originates on the head, dorsal face and lateral margin of the fibula. It inserts into the calcaneal tendon on the middle third of the posterior aspect of the calcaneus
- Plantar tendon
- Veins and arteries: large and small saphenous veins
- Nerves: lateral and medial cutaneous
- Calcaneal tendon or Achilles tendon: extension of the entire triceps of the sura, this large and powerful tendon can receive a stress load of 3.9 times the weight of the body while walking and 7.7 times the weight of the body when running.
Note: Most of the nerves, blood vessels, and lymphatics flow into the anterior portion of the leg.
The calf, as we have said, borders internally with the anterior area of the leg. The two compartments are separated by a septum or connective layer, after which a "wide series of structures such as:
- Muscles: long flexor of the big toe, long flexor of the fingers, peroneal short, posterior tibialis, long extensor of the fingers, long extensor of the big toe, anterior tibialis
- Bones: fibula or fibula, tibia
- Other septa and connective: intermuscular anterior septum, intraosseous membrane
- Nerves: tibial, deep nerve fibers
- Arteries and veins: posterior tibials, anterior tibials
- Lymphatic ducts.
The calf force delivery is highly dependent on the angle of the knee joint and the angle of the ankle. It develops its maximum power when, starting from the flexed ankle and extended knee position, it contracts to extend the foot.
The soleus muscle is particularly important in endurance disciplines (it has a "high percentage of red fibers) while the gastrocnemius is more of a power muscle (it has a higher percentage of white fibers than the previous one).
, therefore also on the upper joints of the knee, hip, back and cervical. Athletic performance remains inexorably compromised, both directly and indirectly - due to the greater aptitude for injuries such as: contracture, muscle strain and tear, tendonitis and rupture of the Achilles tendon, etc.
The calf region is also quite affected, in predisposed subjects, by the manifestation of thrombosis. Moreover, that in the calf is among the few to cause symptoms and clinical signs that are quite indicative: pain in the calf, swelling (mainly in the ankle or feet), redness or loss of color of the skin (dyschromia), heat of the affected area.
Also for this cause, but not only, the calf and ankles can be subject to a significant accumulation of fluids. This water retention manifests itself with swelling of the affected area and, in pathological cases, it may also require invasive therapies.
Let's not forget the formation of varicose veins or varicose veins that affects the superficial venous system of the calf, consisting of the large and small saphenous veins.
The calf is one of the muscles most prone to cramps in the whole organism. These, as for the other muscles, appear mainly due to excessive muscle fatigue, mainly induced by physical motor activity, in conjunction with a lack of magnesium, potassium - more rarely sodium - food carbohydrates, water and therefore a sweating out of the ordinary. The type of footwear worn greatly affects. Acute cramps, especially if they occur during performance - particularly when they are ignored - are directly implicated in the onset of muscle injuries. Note: nocturnal cramps do not seem to have the same correlation, which very often also affect the calf.
we mean:
- Functional training
- Aesthetic culture or bodybuilding.
The functional training of the calf is usually an integral part of complex, articulated movements, real athletic gestures. It is unlikely that a sprinter will invest part of his time to train the explosiveness and reactivity of the gastrocnemius alone; the same goes for a marathon runner, who would have no advantage in treating only the resistance of the soleus. The speech does not change for jumpers, for throwers and for wrestlers.
It is different for those who carry out bodybuilding, even if only amateur. In this case, a premise is necessary; the calves are probably the hardest muscles to develop. Genetics play a decisive role and the room for improvement, especially with a certain pre-existing training seniority, is usually limited.
This is because, massively involved in walking, the calf muscles usually already have a "normal" trophism. It is different, however, for other muscles such as pectoral grandis, grand dorsal, biceps and triceps brachialis, quadriceps and hamstrings etc. which, being poorly activated in the lifestyle of the "modern man, if well trained," in the mirror "generally offer greater satisfaction.
There is a rather interesting theory about the strange correlation between strength and trophism of the gastrocnemius - which is the most prominent and visible calf potion even though, positioned behind it, the soleus contributes greatly to the thickness of the calf. those who can boast very voluminous calves, to those who have them particularly thin, strangely there are no very significant differences. And to say that, here, the adipose tissue is quite scarce - it is therefore excluded that a significant part of the volumes is occupied by non-contractile tissue. This greater hypertrophy could be the result of a system of "compensation" of the strength, otherwise poor, for various reasons such as: not too favorable levers, limited efficiency of the soleus, etc.
In any case, the calf muscle that responds best to weight training, destined for hypertrophy, is the gastrocnemius, while the soleus is the one that is most suitable for background workouts. It is not excluded that, to increase the volume of the calves, the winning strategy is to combine both protocols.
The force tables are quite classic and similar to the others used for the rest of the muscle groups, with the only small difference that the calf - by virtue of its composition - has a faster recovery but a rather limited capacity to deliver maximum force. This therefore requires:
- Engage in plantar flexion / back foot extension exercises. These can be practiced vertically, perhaps by placing the forefoot on a step to increase the width, or to the press, or even to special isokinetic machines called calf machines - of which there are standing and seated variants.
- Pay particular attention to the technique of execution, maintaining maximum flexion and extension excursions, also because the gastrocnemius works mainly near the maximum plantar flexion. It would be useless to excessively increase the loads and then reduce the ROM (range of motion) by engaging above all the soleus and marginally the twins. It seems to do particularly well the maintenance of the isometry at the peak of the dorsal extension of the foot
- Do so many repetitions to make each series last at least 45 "" and no more than 60 ""; respecting the previous indications, 8-12 repetitions should be sufficient (rep)
- Maintain recoveries between 45 "" and 60 "". Some even go up to 90 "".
In this regard, we make a "final clarification; often the calves become more evident even without stimulating them directly. This is not due to a" hypertrophy of the gastrocnemius, but rather to a toning of the soleus associated with actual weight loss.
