Calf Muscle Strain Injury (Best Exercises for Rehab and How to Return to Running), by E3 Rehab on YouTube. 15 min 32 s.
- Video length
- 15 min 32 s
- Time to do it
- 4 to 8 weeks
- Difficulty
- Medium
- Steps
- 9
What you need
Steps
Check the injury first. If you cannot walk, have severe swelling or sudden sharp pain, see a doctor before starting exercises.
Begin with pain-free isometric calf holds. Sit with your knee bent, press the ball of your foot into a wall or floor for 20 to 30 seconds, and repeat 5 times.
Add seated heel raises with a resistance band around the ball of your foot. Lift your heel slowly, lower it for 3 seconds, and do 2 to 3 sets of 10 to 15.
Move to standing heel raises on both feet, holding a chair or wall for balance. Rise onto your toes, pause, then lower slowly. Do 2 to 3 sets of 10 to 15.
Progress to single-leg heel raises when double-leg raises feel easy and pain-free. Keep the movement slow and stop if pain rises above 3 out of 10.
Use eccentric heel drops on a step once you can do single-leg raises. Rise on both feet, shift weight to the sore leg, and lower your heel slowly for 3 to 5 seconds.
Stretch gently after exercise. Put the ball of your foot against a wall, keep your heel down, and lean forward for 20 to 30 seconds. Do not bounce.
Start return to running with walk-run intervals. Walk 5 minutes, run 1 minute, and repeat 5 times on flat ground. Add 1 minute of running each session if you stay pain-free.
Plan 2 to 3 rehab sessions a week and increase load by one small step at a time. Use pain during and the next morning as your guide.
Tips and common mistakes
A mild ache during exercise is okay, but sharp pain or pain that lasts into the next day means you did too much.
Do not rush back to hill sprints or fast intervals. Build easy flat running first.
Keep your heel drops slow. Dropping fast can irritate the calf.
If the calf is swollen, bruised, or you cannot push off, get it checked before rehab.
Questions
How long does a calf strain take to heal?
A mild calf strain often settles over 1 to 3 weeks, while more serious strains take longer. Follow your clinician's advice if you have severe symptoms.
Can I run with a calf strain?
Do not run through sharp pain or a limp. Start with walk-run intervals only when walking and heel raises are pain-free.
Should I stretch a calf strain?
Use gentle stretching once sharp pain has settled. Avoid aggressive stretching in the first few days, especially if the calf is swollen or bruised.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
