Not calf bad!
Strong calf muscles propel you forward when walking and running, generate the explosive power needed for jumping, help maintain your balance and stability and protect your feet, ankles and knees from injury.
“They are the only muscles that go through a full range of motion when we run or walk briskly,” sports physiotherapist Paul Hobrough told The Times UK last week.
“We need them to be strong, and when they are not, it leaves middle-aged tennis players, footballers and runners highly prone to strains and pulls.”
Muscle strains can increase the risk of falls, which are the leading cause of injury in older adults. A study last year linked falls to a 21% higher likelihood of a dementia diagnosis compared to other types of injuries.
Here’s a look at how strong calf muscles can give your brain a leg up — and how to beef up these beauties at home.
How calf muscles work
There are two main calf muscles — the gastrocnemius and the soleus.
The gastrocnemius is the larger, more visible muscle. It gives the calf its rounded shape and plays a crucial role in ankle and foot movement.
The soleus is key for ankle stability. Both muscles help bend the knee.
How to measure calf circumference
Unless you’re a bodybuilder, you may not know your calf circumference.
To figure it out, use flexible tape to measure the widest part of your calf while comfortably sitting or standing. Select the larger value of your two calves.
Factors like age, sex and body composition can influence calf circumference.
One study pinpointed 39.3 centimeters to be the average size for men and 38.2 centimeters to be the average for women.
That’s good news, as a study out of China last month suggested that people with small calves may have poorer cognition. Increasing them to 31 centimeters could boost mind power.
Going past 31 centimeters, however, did not necessarily translate into better brain function.
Researchers in Thailand recommend calf sizes of at least 33 centimeters for women and 34 centimeters for men, regardless of age, for optimal health.
How calf strength is connected to cognitive health
There are many explanations for the purported link between calf circumference and mental sharpness.
Stronger calves allow for more exercise, which can significantly lower the risk of developing dementia, even in small amounts.
They also protect against frailty, which has been tied to higher odds of dementia.
Calf circumference can be a useful indicator of sarcopenia, the age-related loss of muscle mass, strength and function.
Studies have shown an association between sarcopenia and mild cognitive impairment and Alzheimer’s disease.
Strong calf muscles also help maintain healthy blood pressure and blood flow to the brain, which are critical for cognitive function.
“The soleus muscles, specialized muscles in the middle of your lower legs, are responsible for pumping blood back up to the heart,” human physiology researcher Kenneth McLeod previously wrote in The Conversation.
He noted that studies have indicated that “raising resting diastolic blood pressure through daily soleus muscle stimulation, over a period of several months, can reverse the cognitive impairment associated with aging.”
How to strengthen calf muscles
- Daily calf raises: Stand with feet shoulder-width apart and use a wall for support. Rise up onto your toes and slowly lower your heels back down. Go for three sets of 20 raises every other day for two weeks before jumping to four sets of 20 every other day, experts told The Times.
- Heel drops: Stand on a step or elevated surface with your heels hanging off the edge. Raise up on your toes and slowly lower your heels below the level of the step before returning to the start point. Use a wall for balance. Repeat the move for three sets of 15 on each foot every other day.
- Jump rope: Jump rope for 30 seconds at a time until you can string together a few minutes at once.
