Does changing foot position during heel raises improve long-term muscle growth or strength?

What we have found so far is that adjusting your foot angle changes how your muscles work right away. Pointing your toes inward, outward, or straight ahead targets specific parts of the calf during the exercise. However, our review of the available research has not yet shown whether these short-term shifts translate into bigger muscles or stronger legs over months or years. We also cannot say if any specific foot position reduces injury risk in the long run. Not enough evidence to say whether these immediate changes matter for long-term progress.

The evidence we have reviewed suggests that foot position matters for immediate muscle activation, but its role in lasting results remains unclear. Our current analysis shows a clear pattern for short-term effort, but the long-term picture is still incomplete. We will keep tracking new data as it becomes available.

For now, you can adjust your foot angle to feel different parts of your calf working during a set. If your goal is general calf development, mixing different foot positions may help you cover more ground. Stick with a routine that feels comfortable and allows you to train consistently. We will update this summary as more research comes in.