Strengthening Gastrocnemius

[photoluke]

Hi,

When doing calf drops/raises on a step I have read that it should be done with a straight/extended knee to target gastroc. A flexed knee would target soleus more. How does this actually work? I understand gastroc is attached to the femoral condyles but how does a straight knee actually target gastroc more?

Thanks in advance.

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[GrantP]

good question i guess it is because when the knee is flexed, the gastroc is shortened, so is a relatively shortened position and therefore not able to generate the same force. however gastroc isn't shortened, may be slighly lengthened? and so in a better mechanical postition to generate more force.
as an aside when doing ecc drops on step for TA rehab, i find it hurts back of knee capusle too much if in full knee extension, so in practice i flex the knee a bit anyway to take this strain off.

[Aaron Ebejer]

It could be that the position of full extension provides a larger range for the Gastrocnemius to move in; thus requiring a more powerful contraction due to additional weight being place through the lower extremities, when compared to slight flexion of the knee. Furthermore, this could link in with Gastrocnemius being more of a phasic muscle (Fast twitch) which requires power and speed in place of repetition.

Full extension also ensures that the maximum amount of fibres within the Gastrocnemius are targeted; the same way that full extension + dorsiflexion is used to stretch and isolate the Gastrocnemius and its fibres from the Soleus.

The Logical is there; if its the reason why full extention is used; who knows, but I know it works.


Hope this helps,
Aaron.