Why Calf Raises Are NOT the Answer for Running and Walking

When we talk about training for efficient gait—whether it's walking or running—one exercise seems to dominate every health professional's program: calf raises. But are calf raises truly addressing the needs of functional gait? Or are we perpetuating outdated practices that overlook the bigger picture of movement science? Let’s dive into why calf raises may not be the gold standard they’re often touted to be, especially when viewed through the lens of barefoot science.

1. Gait Mechanics: It’s Not Just About the Calf

Gait is a complex, dynamic process involving the entire lower kinetic chain. The calf plays a role, but focusing solely on its vertical push neglects the anterior compartment, intrinsic foot muscles, and the complex interplay of fascial tension. Calf raises isolate the gastrocnemius and soleus in a vertical movement, which is entirely different from the forward propulsion required in late midstance and toe-off phases of gait. Efficient propulsion isn’t about pushing up—it’s about moving forward.

Key Question:

If gait requires forward motion, why are we prescribing a vertical exercise as the solution?

2. Feeding Compensations Instead of Addressing Them

Midstance and late midstance are critical phases of the gait cycle, where stability and propulsion work together. Over-reliance on the calf muscles through exercises like calf raises often masks compensations rather than correcting them. For example:

• Anterior tibial shearing neurological tightening due to repetitive shearing on the front ankle mortice over and over – to stop this the brain tightens up the calves to put the tibia  backwards to stop shearing usual hyperextending of the knees - trying to artificially gain more ankle dorsiflexion - and the calves have to  concentrically contract to get you up and over the ankle – so if you give a client calf raises for this , you are feeding the problem .
• Anterior compartment weakness (e.g., tibialis anterior) goes unaddressed, leading to inefficient dorsiflexion and a reliance on compensatory movement patterns.
• Proximal compensations, such as hip or pelvic instability, may worsen when the calf takes on excessive roles it was never meant to perform.

By focusing on calf raises, are we training strength, or are we reinforcing dysfunction?

3. Barefoot Science: A Broader Perspective

Barefoot science encourages us to look beyond single muscles and focus on the global movement patterns of the lower extremity. True functional training engages the foot as a sensory organ, the anterior and posterior kinetic chains, and the fascial connections that integrate these systems. Implementing Exercises that help with:

• Engaging the intrinsic and extrinsic foot muscles
• Restoring motor control and coordination, and
• Enhancing global proprioception and stability, are far more aligned with the demands of functional gait.

These exercises emphasize sensory feedback, fascial tensioning, and forward propulsion—key components of efficient walking and running.

4. What Are We Training Calf Raises For?

Here’s the real kicker: What inefficiency in gait are health professionals addressing with calf raises? Are we trying to improve Heel Strike? Propulsion? Toe Off? Midstance? Stability? Shock absorption?

Calf raises alone don’t target these areas effectively because they fail to integrate the foot’s role in the gait cycle or address the kinetic chain. Instead, they perpetuate a reductionist approach to movement.

If you prescribe calf raises, ask yourself:

• Are they solving the problem, or are they contributing to it?
• How does this vertical motion translate to real-world, forward-moving gait?

5. The Future of Gait Training

Maybe It’s time to move beyond the traditional exercises like calf raises and embrace a clear framework approach to gait training to help you confidently tackle foot and ankle rehab without feeling overwhelemd, flustered or stuck  . By shifting our focus to barefoot principles, dynamic neuromuscular stabilization, and fascial manipulation, we can train movement—not muscles—and empower our clients to achieve lasting improvements in performance and function.

If you’re ready to rethink your approach to gait, stay tuned for the launch of Functional Gait and Movement – Pro Series Lower Extremity in January. This course dives deep into how you can integrate cutting-edge principles like barefoot science into your practice, ensuring your clients move better, recover faster, and perform at their best.

Change the way you see movement. Change the way your clients move.

Are you ready to refine your approach to rehab?
Take the next step in your professional development with a structured framework that supports confident clinical decision-making and effective client outcomes.

The Functional Gait & Movement Pro Series – Lower Extremity provides a comprehensive framework to assess functional movement, address soft tissue restrictions, and prescribe targeted exercises. This course equips you with the tools and strategies to streamline your practice and reduce overwhelm, helping you support your clients more effectively.

This program is designed for health professionals looking to enhance their knowledge and deliver evidence-informed care, using a systematic approach to gait and lower extremity movement.

Join the waiting list today: Click Here to register

Disclaimer: This content is intended for educational purposes only and is not a substitute for professional advice or treatment. Practitioners should assess each case individually and apply their clinical judgement.