Your calves support your body, no matter how fast you run or slow down. They stabilize your ankles, as well as allowing you to do movements such turning, jumping, and bending.
It can be hard to increase your calf muscles. The fitness community regards calves as the hardest muscle group in the body.
Your calves are already working when you stand or move. However, if you want them to grow bigger, challenge them more.
Continue reading to learn more about small calves, their pros and cons, and how to bulk them up.
Genetics are believed to cause small calves. Other factors like body weight and age may also play a part. Let’s examine each cause in greater detail.
Genetics
Although there’s no hard evidence to support this, it is widely believed that genetics are often the primary cause of small calves.
Many people have calves similar to their relatives’. Some people also report that their relatives have large calves even though they don’t work their lower legs.
Age
Another factor is age. Your muscle mass decreases as you age.
This is called sarcopenia. It also affects the legs. Research shows that people over 50 lose approximately 1 to 2 percent of their lean leg muscle each year.
Low body weight
A low body weight could also lead to small calves. The calves need to support less weight.
If you are heavier, your legs will have to support more weight. Even if you don’t do any calf-strengthening exercises, this can lead to larger calves.
Contrary to popular belief small calves can have benefits.
Better distance running
Research shows that slimmer calves can improve your ability run long distances.
Researchers analyzed six elite distance runners’ body measurements in a 2008 study published by the Journal of Sports Science and Medicine. Researchers discovered that runners share a common trait: a small calf.
Researchers speculated that there might be a link between a smaller calf circumference, and better distance running performance. Because slim legs require less force to move, it is easier to cover long distances with less effort.
It is important to remember that distance running can be affected by many factors including lung endurance, leg length and overall body composition.
To fully understand the potential benefits of small calves in distance running, more research is required.
Lower chance of developing liver disease
Small calves may indicate a lower risk for nonalcoholic fatty liver disease, (NAFLD). NAFLD is a condition in which too much fat builds up in the liver.
A 2017 study found that calf circumference may be an indicator of lower body fat. This type of fat is linked to the accumulation of free fat acids (FFA), which are a type fat fuel.
Also, larger calves may be linked to greater FFA accumulation.
A high level of FFA is linked to NAFLD risk factors such as:
This could indicate that smaller calves are at lower risk for these conditions.
This potential benefit might not be available to all. This link between calf size, NAFLD risk and obesity was only found in overweight and obese people and not in lean individuals.
Some health problems are associated with small calves.
Lower leg power
Small calves can be a problem if you prefer sprinting to long-distance running.
Sprinting takes more power than running distances. A larger calf size is associated with greater leg power.
Jumping also requires the use of your calf muscles. It may be challenging to jump if your calf muscles are small.
Increased chance of injury or falling
Calf muscles are essential for stability, balance, and posture. They support your ankle and foot joints. You may be more susceptible to stability and balance issues if your calves are weak.
Larger calves are generally stronger. These can reduce your risk of injury and falls, especially with increasing age.
Mobility issues at greater risk
A 2017 study found that the calf circumference and your body’s total muscle mass are closely linked. A smaller calves could signify a lower total-body muscle mass.
Sarcopenia can be accelerated by having less muscle mass. This can increase the likelihood of disability, functional impairment, poor mobility and other forms of disability.
You can control genetics and your age but there are steps that you can take to build and strengthen your calves.
These three exercises will challenge your calf muscles. These exercises involve elevating your heels in opposition to your body weight or elastic resistance.
1. Calf flexing with band-assisted assistance
This exercise targets both your calves as well as your ankles. You will need a mat, resistance band, and an ankle support to do this exercise.
1. Place your legs straight out in front of you on the ground. Straighten your back.
2. Place a resistance band around your feet. Hold the ends in place.
3. Move your feet forward and up, but don’t move your knees.
4. Do 2-3 sets of reps.
You can use a folded blanket or a yoga block to support your back if you have trouble maintaining straight posture.
2. Standing calf raise
Standing calf raises are a great way to increase your calf size. This exercise focuses on the gastrocnemius muscle, which is the largest in the calf. You can do it with or without weights.
1. Standing straight up with your feet shoulder width apart, place your hands on the floor. Keep your weights to your sides, and relax your shoulders.
2. Keep your heels on the ground and raise your shoulders.
3. Keep your feet on the top, then lower them to the ground.
4. Do two to three sets of 15 repetitions. You can choose to use a lighter weight or a heavier weight. Or, you can do it without weights.
Single-leg calf raises are an additional challenge. To lift one foot off the ground, bend your knee and lift the other. Repeat the process on both sides.
To perform this move, you can also use a calves raiser.
3. Plie squats with heel raise
This combination combines a wide-stance, seated squat and a heel raise. This exercise is great for core work, as well as your glutes and thighs.
1. Begin by standing straight up with your feet facing outward. Two dumbbells should be held in front of you, palms facing inward.
2. Keep your right foot flat and raise your left heel off of the ground.
3. Move your arms and heels without moving your legs. Bend your knees so that your thighs meet the ground. Then, pause and return to the original position.
4. Do not stop at one rep.
You can do this move even if you are experiencing wrist pain or discomfort.
There are other ways to increase the size of your calf
To help build and strengthen your calves, you can also do the following:
* Sprinting. Sprinting in powerful bursts will test your calf muscles.
* Walking uphill. Your calves are more resistant to an increase in incline when you run or walk on it.
* Jumping rope. Jumping rope can strengthen your calves and increase your cardio fitness.
Many people have trouble increasing their calves’ size. This can be due to genetics, age, or body weight.
Focus on exercises that challenge your calf muscles to build your calves. You may be able to strengthen, tone, and increase your calves by forcing them to resist resistance.
Before you start a new exercise program, talk to your doctor.
