Achilles tendon injuries, like tendinitis and tendinopathy, can be debilitating for athletes and active individuals. Recent studies suggest that heavy calf raises performed at around 1.9 times your body weight are highly effective in strengthening the tendon, reducing injury risk, and speeding up recovery. Here’s a deep dive into why this approach works, the science behind it, and how to implement it into your workout regimen.

Why Heavy Calf Raises?

The Achilles tendon is a powerful structure, but it endures substantial stress from walking, running, and jumping. Over time, repetitive movements can lead to micro-tears and inflammation, especially if the tendon isn’t strong enough to handle these loads. Research indicates that eccentric loading (the lowering phase of a movement) plays a crucial role in strengthening the tendon by aligning its fibres and increasing tensile strength. For the Achilles, calf raises at high resistance around 1.9 times body weight have proven to be particularly effective for these purposes.

How Eccentric Loading Strengthens the Achilles Tendon

Eccentric loading has unique benefits for tendon health. When you focus on the lowering phase of calf raises, you engage the Achilles in a controlled lengthening under load. This process encourages tendon fibres to realign along the line of force, which builds resilience and helps repair damaged tissue. Over time, this results in a stronger, healthier tendon that’s better equipped to handle stress.

Recommended Rep Range and Progression

To safely build up Achilles tendon strength, start with a rep range of 12 to 15 reps for 3-4 sets using manageable weight. As strength improves, progressively increase the load to approach the 1.9x body weight goal. 8-12 reps at this higher weight level can provide the tendon stimulus necessary for lasting strength and resilience. Each rep should be slow and controlled, with a particular emphasis on the eccentric (lowering) phase, which is where the real tendon-strengthening benefits lie.

Practical Tips for Adding Calf Raises to Your Routine

1. Start with Both Legs: Begin with two-legged calf raises to build a baseline strength level. Add weight only when you can perform this comfortably without pain.
2. Move to Single-Leg Raises: Transition to single-leg calf raises, which apply even greater stress to the Achilles tendon, helping it adapt to more load.
3. Increase the Load Gradually: Adding weight in small increments helps avoid injury while gradually increasing tendon strength.
4. Consistency and Rest are Key: Give your tendon time to recover between sessions. A day or two of rest between heavy loading exercises can help prevent overuse injuries and flare-ups.

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Yours in Health

Lawlor Clinic: Spine & Sport, Portlaoise, Laois