Do calf raises make you taller?
If you are asking yourself this question, again and again, we have now got the complete explanation and answer.
Are you ready to find out? There we go!
Do calf raises help increase your height?
Calf raises are an easy-to-do exercise that might strengthen the calves and muscles surrounding the ankle, as well as extend and tighten the calf. It is also best performed with a whole range of motion. The main benefit of this exercise is to heighten the muscular area of the body that you use every day when you stand or walk, in addition to being able to get a strong Achilles tendon and enhance the areas surrounding the ankle and knee joint.
So, how do calf raises exercises improve your height?
In fact, there is no scientific study mentioning this. Your calves are made up of two vital muscles, including the gastrocnemius and soleus. When you stretch your foot, you are using your soleus. And when you tighten your foot, your gastrocnemius is hard at work.
But practicing this exercise is known as a good thing to support higher jumps. That is because it helps build stronger soleus and gastrocnemius muscles, which are necessary for increasing vertical jump.
Those who play basketball or any activity requiring jumping are always looking for ways to jump higher and higher. Jumping mainly uses the four biggest muscular factors, including the core muscles, quadriceps, gluteus maximus, and the gastrocnemius and soleus muscles. When you jump, each group creates a chain connected to the ground. So, if any link in this group is weak, you cannot jump high.
Since you can jump high through doing this exercise, you easily engage in a variety of exercises in which you can obtain a new growth spurt.
How many calf raises should I do a day?
Although it might be different based on your fitness experience, health experts suggest doing 15-20 reps in a set and performing calf raises exercise two or three times per week. Since it is an isolated single-joint exercise, it is necessary to combine it with other movements to reinforce the knee above and the ankle joint below.
However, be careful not to train the calf muscle too much. It is best to take one day off between each session so that the calves might recover and rebuild, growing stronger.
How to perform calf raises for beginners?
As a beginner, you follow these steps to perform a basic calf raise.
- Stand on a yoga mat with your toes pointed forward. Or stand on the floor if you do not have a mat.
- Keep your shoulders back and down, back straight, and abs pulled in.
- Lift heels slowly and keep knees stretched at the same time.
- Pause for one second when standing on your tiptoes.
- Lower down to the ground and turn back to the starting position.
Since this exercise is easy to perform and does not ask for weights or other equipment, you can do it at home, at the gym, or when traveling. Also, you can try other best calf exercises to add a leg day.
Standing calf raises with dumbbells
- Stand up straight and hold a dumbbell in each hand. Start with the light one first.
- Lift onto the balls of your feet and hold for one second.
- Lower down to the ground.
- Perform for 30-60 seconds.
Seated calf raises
- Sit on a chair and keep your back straight, shoulders back and down, and feet flat on the ground.
- Keep your left foot intact while raising your right heel off the ground.
- Or you can lift both heels at a time.
- Stand with your feet together and arms at both sides or on your hips.
- Put your right foot forward to form a lunge position.
- Stretch your left leg backward and bend it slightly to do one pulse.
- Perform 15 pulses and then switch legs.
- Do 3 sets for each.
- Stand with your feet together and arms by your sides.
- Gently bend your knees.
- Jump and spread your legs while swinging your arms out and over your head.
- Jump back to the starting position and lower your arms.
- Perform for 30-60 seconds.
- Stand with feet hip-width apart.
- Bend your left knee, bringing your left foot up until it hits your butt.
- When lowering your left foot to the ground, quickly repeat the movement with the remaining one.
- Jump slightly when changing feet.
- Do it quickly for 30-60 seconds.
What are other benefits of calf raises?
Having weak ankles and calves might lead to gait problems and stability deficiencies when standing, running, jumping, or even squatting. By promoting the calves through the basic exercise above, you can stabilize themselves in strength-based and explosive movements.
Put your hands on a chair to support your balance, yet aim to do the calf raise exercise without holding on to the chair. This exercise helps enhance the strength of both lower legs equally and teaches your body to balance on one foot. Overall, the calf muscles improve your ankle. And when you promote ankle stability, you improve balance effectively.
Boost running and sprinting performance
Since both movements are mainly dependent on the calves, hamstrings, and glutes, doing this exercise helps add some muscular amount and explosiveness. When you run, your calf muscles might strangely load to absorb the impact forces and also build up ground reaction force via effective plantar flexion.
Support lower body functionality
Having powerful calves leads to stronger support for other lower body exercises, like squats, lunges, push-presses, etc. On the other hand, weak calves might lead to decreased lower body stability, preventing progress in these exercises. If you want to improve your lower body weight tolerance, it is necessary to work on your calves.
Do it anywhere
The basic calf raises mentioned above can be performed just anywhere. That means you can do it while standing in line at the store, washing dishes, or brushing your teeth.
To sum up
Calf raises are a simple yet effective exercise you can do anywhere that can be adjusted to satisfy your demands and help you reach your fitness targets. But always remember that only performing it does not make you grow taller. It might support you to jump higher in other activities, and that might aid your height growth. Importantly, have a chat with your doctor first to make sure it is safe for you.