Ski Muscle of the Week #2: The Gastrocnemius

Ski Muscle of the Week #2:  The Gastrocnemius. This muscle is your calf muscle—that big bulge behind and below your knee.  Because it’s on the other side of your lower leg from your Anterior tibialis (AT), it’s also shares in your ability to balance while skiing.  In general, when you use your AT, the Gastroc relaxes, and when you use your Gastroc, the AT relaxes.  If the AT raises your toes toward your lower leg, then the Gastroc moves your toes away from your lower leg.  Moving your toes away from your lower leg is an important skill in the bumps because it helps you to keep your skis on the snow—and that means more control in very uneven terrain.  At a more basic skill level, the Gastroc helps you keep your tips on the snow.  Exercises to help you strengthen your Gastroc:

Tiptoe walk.  Raise up on both toes and walk.  Begin with only a few steps, then work up to two minutes.

Down facing Dog.   This classic yoga exercise will strengthen your Gastroc and stretch your Achilles tendon, because the Gastroc attaches to it

Ankle Circles.  Same as the exercise for the AT:  While sitting, rotate your foot clockwise, then counterclockwise.  And of course, repeat for the other leg.  Keep it gentle at first.  And perform it slowly.

Ankle Circles on a Balance Board.  And again, same as for the AT.

Stair Climb.  This and bicycling are great ways to build aerobic capacity as well as your Gastroc and AT.

Bicycling.