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Invisible Exercise 2: Calf Raises

Standing calf raises

Purpose: Strengthen calves, improve ankle stability, promote circulation, prevent blood pooling

Duration: 15-20 reps (60-90 seconds total)

The Biomechanics

The calf muscles (gastrocnemius and soleus) are often called the "second heart":

  • They pump blood back up toward the heart against gravity via the skeletal-muscle pump
  • Standing or sitting for hours causes blood to pool in lower legs
  • This pooling leads to swelling, fatigue, and increased inflammation
  • Strong, active calves improve venous return throughout the day

Beyond circulation, calves provide:

  • Ankle stability during uneven terrain
  • Shock absorption when walking/climbing
  • Power for ladder climbing and stepping up

Why This Matters for Contractors

Standing on hard surfaces all day creates:

  • Blood pooling in lower legs (visible as end-of-day swelling)
  • Ankle stiffness and reduced mobility
  • Increased fatigue and inflammation
  • Higher risk of falls on uneven surfaces

Regular calf raises throughout the day pump blood back up, maintain ankle mobility, and keep the muscles active.

How to Do It

Standing Version (Primary)

  1. Stand with feet hip-width apart
  2. Hold something for balance if needed (wall, truck, workbench)
  3. Rise up onto balls of feet, lifting heels high
  4. Pause at top for 1 second
  5. Lower slowly (2-3 seconds down)
  6. Repeat 15-20 times

The Critical Details

  • Full range: Lower heels fully, rise as high as possible
  • Slow descent: The eccentric (lowering) phase builds strength
  • Control throughout: No bouncing or jerking
  • Feel it: Both gastrocnemius (upper calf) and soleus (lower) should engage

Form Critical Points

  • Knees stay relatively straight: Slight bend okay, but don't squat
  • Weight over big toe: Not rolling outward onto pinky toe
  • Stand tall: Don't lean forward at hips
  • Full range: Touch heels to floor between reps

What It Should Feel Like

  • Burn in calf muscles (especially on reps 12-20)
  • Sensation of "pumping" blood upward
  • Slight stretch at bottom position
  • Muscle fatigue by end of set

Should NOT feel:

  • Achilles tendon pain
  • Cramping (if cramping, slow down and hydrate)
  • Knee strain

Variations

Single-Leg Calf Raise (Advanced)

  • Same movement, one leg at a time
  • Much more challenging
  • Builds balance and single-leg stability
  • 10-12 reps per leg

Elevated Calf Raise (Deeper Stretch)

  • Stand with balls of feet on step or raised surface
  • Heels hang below level
  • Greater range of motion
  • Deeper stretch and more muscle activation

Seated Calf Raise (For Truck Time)

  • Sitting in truck seat
  • Feet flat on floor
  • Lift heels while keeping balls of feet down
  • Less range than standing but still beneficial
  • Great for long drives or desk work

When to Do It

Calf raises look like normal shifting weight or stretching—completely invisible.

Best times:

  • While waiting for materials
  • During phone calls
  • Standing and planning
  • At traffic lights (seated version)
  • Between tasks
  • Whenever you've been standing still for a while

Troubleshooting

Calf cramps during or after
  • Cause: Dehydration or electrolyte imbalance
  • Solution 1: Drink more water (half your body weight in ounces)
  • Solution 2: Ensure adequate sodium, potassium, magnesium
  • Solution 3: Reduce intensity/reps initially, build up
Achilles tendon pain
  • Cause: Too much, too soon, or pre-existing tendinitis
  • Solution: Reduce range—don't lower heels as far
  • Alternative: Do seated version (less tendon load)
  • Warning: If pain persists, see healthcare provider
Losing balance
  • Solution: Hold something for support
  • Progress: Gradually reduce support as balance improves
  • Bonus: Balance challenge is actually beneficial
One calf much weaker than other
  • Reality: Asymmetry is common
  • Solution: Do extra reps on weak side
  • Alternative: Single-leg version to address imbalance

Bram's Experience

Week 1: Surprised how quickly calves fatigued. Could only do 10 reps before burning out. Noticed he'd been neglecting this area entirely.

Week 4: Could do 20 reps easily. Started doing them multiple times daily. End-of-day ankle swelling noticeably reduced.

Month 3: Calves felt strong and springy. Ladder climbing was easier. The "tired legs" feeling that used to hit by afternoon was significantly diminished.

Real-World Impact

"I never connected my tired, swollen legs to weak calves. I thought it was just part of standing all day. Turns out, you can pump the blood back up throughout the day if you use your calf muscles regularly.

"Now I do calf raises while waiting for anything. Phone calls, materials, instructions. It's automatic. And my legs don't swell up anymore."

The Invisible Factor

Calf raises look like:

  • Normal weight shifting
  • Stretching your legs
  • Just standing slightly differently
  • Casual movement while waiting

No one notices. You can do them mid-conversation.

Integration

Calf Raises are the second of the Invisible 8 because:

  • Address blood pooling from standing
  • Simple and universally applicable
  • Require no equipment or space
  • Provide immediate circulation benefit

Recommendation: 2-3 sets of 15-20 reps spread throughout the day. More if you've been standing still for long periods.

Next: Scapular Wall Slides →

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