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Building Calf Muscles
I just started my marching band training today, and my calfs get very soar really easily. Does anyone know any exercises I can use to strenthen my calfs?
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Well your claves are extremely sturdy and hence very stubborn to make respond. You need to really train your claves very heavy to see and feel a repsonse and bike riding and weightless calf raises just aren't enough.
You need to go to the gym and do both standing and seated calf raises to work the Soleus (Lower) and Gastrocnemius (Upper) portions of the calves. Since we rely on our calves so much they can handle an extreme amount of weight. Reg Park who was the original Hercules told Arnold Schwarzenegger when he was a young bodybuilder that each time we walk; momentarily one calf is supporting all of our bodyweight, so technically with both calves you should easily to able to do calf raises with double your bodyweight. That really applies to bodybuilders and the like, but it isn't that far ahead from what normal fitness people should be aiming for as well. Train your calves once ever other day doing both standing and seated calf raises with a fair amount of weight as resistance and make them burn...it's the only way you will make them respond since they are such a stubborn muscle group.
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I know how you feel, my freshman year in marching band I thought I was going to die from the pain.
An exercise that we use is to put your feet together, and lean a little forward. Slowly lift your heels off the ground using four counts and hold it for a sec, then lower your heels using the same tension you used to lift them with four counts. Make sure you use all four counts. Repeat that a couple of times and then use 2 counts to go up and down. After 2, use one count. After 2 counts, go on the balls of your feet and just stay there. Trust me, you'll build muscles.
You won't feel anything right away, but after doing it for a little bit you'll most definitely begin to feel it.
MAKE SURE YOU STRETCH BEFORE ATTEMPTING ANY EXERCISE!
Have a fun year in marching band :)
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well, i know that when i was in cross country- my legs would hurt all over- mainly my thighs and calves. but for my calves, i would sit down, with my legs stretched out in front of me, and reach down to my feet, and pull them towards me as much as i could stand it, and hold them there. it stretches the major calf muscle, and it may hurt at first, but after doing it every hour or so for as long as you can stand it- you should start to feel better
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when i took karate it strenthened my calfs or your can goto toneteen.com --alley
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Put the Balls of your feet on the edge of a stair and let your heels go as far down as possible without falling and go up on your tippy toes and back down. do 2 sets of 20 twice a dayy. But while your doing it hold onto a railing. So you dont fall. :) HOPE I HELPED!
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Strengthening your calves is not the answer. You are doing that with your marching exercises that’s making your legs sore now. It couldn't hurt to do more strengthening exercises, but what will help you most are doing some stretching exercises. You need to stretch your muscles back out which will help you rebound from your exercises much easier. I have included a good website below that has some really good stretching exercises for you. There are good pictures and they are well explained. Do these after your marching exercises and you will feel much better. Good luck.
[Link](Mouse over link to see full location)
Namaste!
LULABELLE
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well if the calf is behind the lower part of your leg.....then walk around on your tippy toes alot. that strengthens them alot. if thats not where they are.. tehn just walk around alot or something.
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Riding a bicycle is probably the best way to strengthen your calf muscles. Ride one everywhere, you will soon notice the difference. :)
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well, this is more stretching ,but what i do is i hold on to the chair or wall, and put one leg far back, with the whole foot touching the floor, and i switch legs.
I hope it helps you like i does for me :)
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