Articles by Vince Gironda
What looks a calf muscle look spectacular is
the smallness of the knee and ankle.
As a general rule, calves require more reps than
any other muscle in the body due to their great
number of muscle fibres.
( IronMan Magazine Nov 1973 Vol. 33 No. 1)
Toe raises, for instance, performed where you raise out
on the toes instead of up on the big toe and ball of the
foot with the heels coming together produce not only a bow-legged
look, but stretches the structures of the feet and weakens
time I do heavy squats I notice an extreme soreness and
tenderness in my arches. Do you think the heavy squatting
is responsible for this problem? What exercises can I do
to strengthen my arches?
(Musclemag Magazine May 1991)
The first thing you might try is avoiding doing your heavy
squats with your toes pointed out too far, and when rising
out of a squat position don't permit the knees to buckle
inward, because this position throws most of the stress
or weight on the inside of the foot, and consequently the
The feet should be laterally rotated but only slightly.
Your best foot angle can be determined by hanging from a
pull up bar. Observe the natural position of the feet. This
is the foot angle to use for your squatting and deadlifting
as well. One of the best ways to keep the knees from buckling
in is to develop a stronger set of abductor muscles (the
muscles on the outside of the thigh). Also on your really
heavy sets of squats use knee wraps. The function of these
is to keep the knees in a straight back and forward direction
and keeps the patella tendon from deviating medially or
laterally and stabilizes the knee joint.
As far as strengthening the arches, include a series of
calf exercises, standing or seated. These types of exercises
influence the arches and serve to strengthen them, particularly
if the feet are turned in, "pigeon toe" fashion.
Exercise the toes frequently by trying to pick up small
objects, such as marbles, clothes-pins, etc.
If your condition of sore arches persists it would be advisable
to visit a foot specialist to determine how severe the condition
is, but in many cases the above hints will do much to improve
it unless they are too far gone. Eventually you may have
to wear arch supports as a means of relieving the pressure,
especially if your job requires you to stand on your feet
all day. By all means be sure to include the practice of
exercising your toes every day, and when the soreness is
present, run cold water over your feet. Do this after your
exercise session, too.
Click Here to Find Out Vince Gironda's Secrets
For more calf development tips sign up for our free newsletter below:
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.