How to test your end range calf strength
We mentioned in our previous blog about the importance of end range calf strength (click here), but how can you test this at home?
The 3 tests we use for this are:
Calf raise heel height
Bent knee heel height
Soleus raise endurance test
First up we have the calf raise heel height. Facing a wall with just your finger tips for balance, stand on one leg, raise up as high as you can and then have someone measure the height from the floor to the base of your heel. Repeat the same on the other side, ensuring you use the same point of the heel. You should have both sides within 10% of each other.
Secondly we have the bent knee heel raise height which does test more the soleus function. Get into a wall sit position one one leg, and then raise your heel off the ground. Measure as above for both legs. Again you should have both sides within 10% of each other.
Lastly we have the soleus raise endurance test which will get the legs shaking! To perform this test, perform the wall sit as above, shift your weight to one leg and then raise up onto your toes and hold this position for as long as you can. Time yourself on each leg. If you have adequate calf strength you will find that your quad (thigh) fatigues before your calf does.