Why Traditional Calf Raises Aren’t Enough – And What to Do Instead

If you’re looking to strengthen your lower legs, prevent injuries, and build bulletproof tendons, it’s time to rethink your calf training. Research has shown that tendons require high strain to adapt, and one of the most effective ways to achieve this is through toes-elevated training—a game-changer compared to traditional calf raises. 

The Muscle vs. Tendon: A Tale of Two Adaptations

When we exercise, we’re putting stress on our muscles and tendons. This stress leads to adaptation—meaning, your body gets stronger and more efficient over time. But here’s the kicker: muscles and tendons don’t adapt in the same way. They respond to different types of stimuli, and understanding these differences can help you tailor your training for maximum results.

Muscles: The Metabolic Stress Response

When it comes to building muscle (hypertrophy), the key player is metabolic stress. This stress is caused by the build-up of metabolites like lactate during intense exercise. The more you push your muscles to the point of fatigue, the more these metabolites accumulate, signaling your muscles to grow stronger and bigger.

In simple terms: muscle growth is driven by a combination of tension and metabolic stress. The more effort you put into lifting, the more metabolic stress you generate, and the more your muscles will adapt by getting stronger and larger.

But here’s the good news for those of you who want to get strong fast: you don’t necessarily need to load your muscles with maximum weight every time. Moderate load with high repetitions to fatigue can generate a similar level of metabolic stress, which is why training techniques like blood flow restriction (BFR) have gained popularity.

Tendons: The High-Load Strain Response

Tendons, on the other hand, are a bit different. They’re designed to transfer the force generated by your muscles to your bones, which allows you to move. For tendons, adaptation happens through high amounts of tension on the tendon—in other words, the amount of strain (stretching) they undergo during high-force activity.

Unlike muscles, tendons don’t respond well to metabolic stress alone. They require higher loading and more significant strain to adapt. Think of it like this: tendons are built to withstand higher amounts of force and pressure over time, and when you train them properly, they get stronger and more resilient.

This is where training with the right equipment—like SquatWedgiez squat wedges—comes into play. By increasing your range of motion in movements like squats and calf raises, you can increase the strain on your tendons, helping them adapt and get stronger over time.

The Achilles Tendon: Why It Matters

The Achilles tendon is the thickest and strongest tendon in the body, absorbing immense force with every step, jump, and squat. However, a recent study (Lambrianides et al.) indicates that tendon adaptation is slower than muscle growth, meaning you could be building stronger calves without properly reinforcing the connective tissue that supports them. This imbalance can lead to overuse injuries, including Achilles tendinopathy.

Traditional calf raises often don’t provide enough strain to drive significant tendon adaptations. That’s where toes-elevated training, using a slant board like SquatWedgiez, comes in.

Toes-Elevated Training: The Key to Achilles Strength

By elevating your toes during calf raises, you achieve several benefits:

1. Increasing Tendon Strain – Elevating the toes elongates the Achilles tendon, placing it under higher strain and promoting collagen synthesis.

2. Improved Calf Muscle (Soleus and Gastrocnemius) Activation – The Achilles connects to both the soleus and gastrocnemius. Training at a greater range of motion with an eccentric focus (slow lowering) leads to increased muscle and tendon remodeling.

3. Improving Coordination Between Muscle and Tendon – Tendons adapt at a slower rate than muscles; toes-elevated training ensures both structures develop in unison, reducing imbalances that contribute to injuries.

How to Use Toes-Elevated Training for Maximum Gains

Here’s how to structure your Achilles-strengthening workouts using SquatWedgiez:

1. Seated Single Leg Dumbell Calf Raise Toes Elevated Calf Raise

• Sit on a bench and place your foot on a slant board with your heel lower than your toes.

• Rise onto the balls of your feet, squeezing your calves at the top.

• Lower slowly (3-5 seconds) to maximize eccentric strain.

• Perform 2-3 sets of 15-20 reps per leg or until you reach failure.

2. Single Leg Toes Elevated Calf Raise

• Stand on a slant board with you heel lower than your toe.

• Rise onto the ball of your foot, squeezing your calves at the top.

• Lower slowly (3-5 seconds) to maximize eccentric strain.

• Perform 2-3 sets per leg of 15-20 reps or until you reach failure.

3. Smith Machine Toes Elevated Calf Raise

• Load up a Smith Machine or barbell with 60 to 80% of your 1 rep max

• Stand on a slant board with your heels lower than your toes.

• Rise onto the balls of your feet, squeezing your calves at the top.

• Lower slowly (3 seconds) to maximize eccentric strain.

• Perform 3-4 sets of 8-15 reps or until you reach failure.

The Takeaway: Elevate Your Training, Elevate Your Achilles

The study by Lambrianides et al. underscores the importance of proper tendon strain for adaptation. If you want stronger, injury-resistant lower legs, adding toes-elevated training with SquatWedgiez is a no-brainer. By increasing tendon strain, improving muscle activation, and reinforcing connective tissue, you’ll build not just bigger calves, but a more resilient foundation for performance and longevity.

Give it a try and feel the difference in your Achilles strength today!