Conditioning: Phase 3
The following is the third of four phases that will guide you from calf strain toward healthy running. Progress from each phase as instructed.
Duration: 2-4 Weeks
Goal: Progressive Loading and Mechanics
Frequency of Exercises: 3 x per week (day off in between)
- Split Squat (with Weight): 3 x 12 reps (slowly, 3 second down, 3 second up). Standing in a split stance, begin by bending your front and back knee so you come straight down slowly, and then come back up slowly. Perform this on both sides. Purpose: increase strength in legs and some demand on calves.
- Single Leg Romanian Deadlift: 3 x 10 each side. Standing one one leg with your knee straight, lean forward while maintaining balance and a level posture. Come back up by using your hips. You should feel your hip and ankle muscles working. Purpose: increase demand on glutes to reduce risk of knee caving in and tension on calves to improve resilience.
- Single Leg Balance (Running Man): 3 x 30 seconds (each leg). Standing on one limb with your knee slightly bent, perform a running motion by bringing your lifted leg in a backward-forward motion along with an arm swing motion. You can start off with minimal movement, and as you progress increase the range of motion and speed. Purpose: improve postural balance and stability.
- Side Planks (Leg Up): 3 x 30 seconds (with leg up; each side, or until fatigue). With elbow aligned with shoulders, come up on your side. Keep your body straight throughout. Purpose: improve hip strength and core stability to reduce risk of knee caving in.
- 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.
- Double to Single Leg Calf Raises (With Weight, On Step): 3 x 12-16 reps. Standing with your toes over the edge of a stair, bring your heels down and then come up as high as you can. It is preferable to do this with a slight knee bend to target the soleus muscle, but keep the knee straight if that feels more comfortable. Start on the step with double leg heel raises, and if that is too easy put more weight on the involved side until you can do single leg heel raises. Purpose: increase calf loading capacity.
- Run/Walk Program Progression
- Jump Roping: 3 x 30 seconds to begin plyometric loading.
- Calf Stretching: 1 minute per position, each side. Standing with one foot back, place your toes on a half roll or rolled-up towel to increase the stretch. Lean forward while keeping your knee straight. Purpose: improve calf mobility to decrease strain on the calves.
TO GRADUATE TO PHASE 4
- Required: No pain with loaded single calf raises on the step for 6 consecutive exercise sessions
- Required: Ability to complete 20 single leg calf raises pain free without weight
- Ideal: Improvements in ankle dorsiflexion
- Ideal: Ability to complete a side plank each side (> 60 seconds)
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.