Strengthening the calf tendon can prevent injuries caused by strain, age, or repeated exertion and improve rehabilitation after injuries. Resistance bands, calf raises, stretching, and proper footwear can all help strengthen the tendon. Gradual approaches are recommended.
The calf tendon, or Achilles tendon, is vulnerable to numerous injuries. Strengthening it can prevent more serious injuries caused by strain, age, or repeated exertion. Tendon strengthening exercises also greatly improve rehabilitation after injuries to the calf and Achilles tendon areas. There are many ways to strengthen the tendon, but most recommend a gradual approach that combines stretching exercises with more active physical exertion to progressively improve tendon strength. Proper footwear can also provide the support and balance needed to strengthen the calf tendon.
One method of strengthening involves the use of a resistance band. Hold the resistance band in one hand and press the ball of your foot into the bottom of the loop. With your leg extended and the band tight, flex your foot to point your toes in one steady motion. Relax and repeat in sets, gradually increasing the number of sets as the tendon gets stronger each day.
Another method is called calf augmentation. This can be done sitting or standing, on one foot or both, with legs straight or knees bent. The calf raise involves flexing your foot to lift the weight and then lowering it. In the seated calf raise, this pushes your knees up as your toes point, while in a standing calf raise, this positions your body to fully stand on your toes. This forces the calf tendon to support your weight. The gentlest method is the seated version, where the hamstring only supports the weight of the legs. The standing calf raise applies the full weight of your body to one or both calf tendons.
For softer stretches, it’s easiest to touch your toes. Bending at the waist with your legs fully stretched stretches the muscles from the buttocks to the foot, and stretches the Achilles tendon. Lunges can also stretch the calf tendon when performed correctly, whether on flat ground or, for the more ambitious, up the stairs. The same principle as the lunge can be applied in a stationary stretch: With your hands resting against a wall and your body positioned at arm’s length, lean forward into a lunge and hold. This puts pressure on the Achilles tendon without putting your entire body weight on it.
When choosing the right shoe for calf and tendon support, you should choose a shoe that has firm support in the heel area. Many shoes come with thick cushioned wedges built into the insoles. Also, make sure that the ankle area of the shoe grips comfortably, but not too much. The goal is to find shoes that provide adequate support for both the heel and ankle, to reduce impact and flexion stress on the calf tendon.
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