Struggle with Hip, Hamstring and Calf Injuries?

Check calves and feet especially soleus strength if having hip / hamstring injuries

Bench mark test for ALL endurance athletes:

25 single legged calf raises in under 60sec

If you’re dealing with hip or hamstring injuries, it’s crucial to maintain strength in surrounding muscles without exacerbating the issue.

Here’s how the soleus and foot strength come into play, especially in relation to hip/hamstring injuries:

Why Soleus & Foot Strength Matter for Hip/Hamstring Rehab:

1. Load Redistribution: A strong soleus absorbs force during walking and running, reducing overload on hamstrings.

2. Posterior Chain Synergy: Weak calves or feet can shift more strain up the chain (hamstrings/glutes), especially during push-off or deceleration.

3. Improved Stability: Soleus and intrinsic foot muscles support balance and gait mechanics, which are often compromised in hip or hamstring injuries.

Interpreting 25 Calf Raises in 60 Seconds

   •  25 in under 60 sec. Clinical norms suggest 20–25 is a decent benchmark for endurance.

   •   Speed vs. Control: If these are done with control and full ROM, you’re showing good soleus/gastrocnemius endurance. If too fast, you might be recruiting momentum or relying more on the gastroc.

Recommended Progressions (Soleus-Focused, Hamstring-Safe)

Try these to deepen soleus & foot strength, while respecting hip/hamstring recovery:

1. Bent-Knee Calf Raises (Soleus Focused)

   •   3 sets of 15–20 reps

   •   Keep knee bent ~20–30°

   •   Control the tempo: 2s up / 2s down

2. Wall Sit + Heel Raises

   •   Wall sit at 90° + raise heels

   •   Builds soleus under load, relevant to functional positions

3. Single-Leg Isometric Heel Raise Hold

   •   Raise heel on one leg and hold 30–45 sec

   •   Great for endurance and tendon health

4. Short Foot Exercise

   •   Barefoot, shorten the foot by drawing arch up without curling toes

   •   Builds foot intrinsic strength and arch control

Transition  to Hamstring Work

   •   Start with isometric hamstring bridges (heel dig, no hip flexion)

   •   Progress to Nordic eccentrics when tolerated