Conditioning: Phase 2
The following is the second of four phases that will guide you from calf strain toward healthy running. Progress from each phase as instructed.
Duration: 2 Weeks (at least)
Goal: Introductory Loading and Strengthening
Frequency of Exercises: 3 x per week (day off in between unless otherwise specified)
Warm Up: For at least 5 minutes before activity (e.g. Pre-Run Warm up)
- Squats: 3 x 10 reps. Standing shoulder width apart, bend at your hips and knees, keeping your knees aligned with the 3rd toe. It is okay to feel some pain in the calf (<3/10). It may feel tight, so go down gradually into some discomfort. Purpose: put mild load on calf and increase strength in legs.
- Single Leg Glute Bridges: 3 x 12 reps. On your back with one knee up, bring your hips up and down slowly. You should feel your thigh and hip muscles working. Purpose: increase demand on the hips to reduce knee from caving in and stressing the calves.
- Double Leg Calf Raises (On Step): 3 x 12 reps. Standing on the edge of a step, come up on your toes. Mild pain is okay (<3/10). If there is no pain, try single leg calf raises. Start by putting more pressure on the uninvolved side, and if it feels comfortable, gradually add more load to the calves. Purpose: increase tensile load on calves, improving resilience.
- Side Planks: 3 x 30 seconds (or to fatigue). On your side, bring your elbow below your shoulder and come up on your feet. Keep your body in a level position. Purpose: increase hip strength and lateral core stability to reduce knee caving inwards when running, stressing the calves.
- Front Plank: 3 x 30 seconds or until fatigue. On your elbows and knees, bring your knees off the ground and hold. Try to keep your body level throughout this exercises by keeping your hips level and engaging your abdominals and glutes. Keep your elbow below your shoulders and push up to engage your scapular muscles. Purpose: strengthen core and glutes for running form stability.
- Single Leg Balance (Moving): 3 x 30 seconds. Stand on one leg and balance. If too easy, then bring up the other limb and do a semicircle motion while maintaining balance on the one side. Purpose: increase demand on the calves.
- Walking and/or Biking: Continued.
- Calf Stretching: 10 x 10 seconds (into mild stretch) for each side. With shoes on or arch support using a towel, keeping your heel on the ground in a split stance, bring yourself forward keeping your knee straight for 1 minute, and then bend for 1 minute). Purpose: reduce pressure on the calves through increased ankle mobility.
- Ice: 10 minutes to reduce pain and inflammation.
TO GRADUATE TO PHASE 3
- Required: 12 x Single Leg Calf Raises (On Step, No Weight) without pain for 4 consecutive exercise sessions
- Ideal: None to mild tenderness when touching the calf
Principles of Calf Strain: A Review
- CAUSE – overloading of the calf muscle
- NEED – reduce pain
- PLAN – once pain is managed, progressively load the tissue to increase strength while also improving flexibility
Still Need Help?
You are welcome to meet virtually with our PT for additional feedback and assessment. Otherwise, continue to the next step to learn how best to manage the pain from your injury.