Calf Muscle Strain Injury (Best Exercises for Rehab and How to Return to Running)

Summary by Krater

This video presents a comprehensive rehabilitation program for calf strains, detailing anatomy, injury characteristics, and progressive exercises for the gastrocnemius and soleus muscles. It concludes with guidelines for returning to running and sports, emphasizing strength, plyometrics, and pain-free progression.

From the video

Answers: How do you rehabilitate a calf strain and return to running?

• calf strain rehabilitation
• gastrocnemius injury
• soleus injury
• heel raise progression
• plyometrics for calf rehab
• return to running criteria
• calf strengthening exercises
• isometric heel raises
• sports rehabilitation

Exercises

• Knee Straight Heel Raises · bodyweight · 3 sets x 25 reps
• Single Leg Heel Raises · bodyweight · 3 sets x 15 reps each
• Deficit Single Leg Heel Raises · plate · 3 sets x 15 reps each
• Weighted Deficit Single Leg Heel Raises · dumbbell · 3-4 sets x 6-10 reps each
• Heel Raise with Horizontal Component · box · 3 sets x 15 reps each
• Heel Raise with Lateral Component · box · 3 sets x 15 reps each
• Seated Heel Raises · barbell · 3 sets x 6-12 reps
• Deficit Seated Heel Raises · barbell · 3-4 sets x 6-12 reps
• Knee Bent Heel Raises · bodyweight · 3 sets x 25 reps
• Single Leg Knee Bent Heel Raises · bodyweight · 3 sets x 15 reps each
• Deficit Single Leg Knee Bent Heel Raises · plate · 3 sets x 15 reps each
• Weighted Deficit Single Leg Knee Bent Heel Raises · dumbbell · 3-4 sets x 6-10 reps each
• Knee Straight Heel Raise Isometric · bodyweight · 3 sets x 30-45 sec holds
• Knee Bent Heel Raise Isometric · bodyweight · 3 sets x 30-45 sec holds
• Banded Ankle Plantar Flexion · resistance band · 3 sets x 20-25 reps
• Double Leg Hopping in Place · bodyweight · 3 sets x 60 seconds
• Double Leg Forward Hopping · bodyweight · 3 sets x 60 seconds
• Single Leg Hopping in Place · bodyweight · 3 sets x 60 seconds each
• Single Leg Forward Hopping · bodyweight · 3 sets x 60 seconds each
• Double Leg Vertical Jump · bodyweight · 3 sets x 8 reps
• Double Leg Horizontal Jump · bodyweight · 3 sets x 8 reps
• Single Leg Vertical Jump · bodyweight · 3 sets x 6 reps each
• Single Leg Horizontal Jump · bodyweight · 3 sets x 6 reps each
• Banded Ankle Dorsiflexion · resistance band · 3 sets x 20-25 reps
• Banded Ankle Inversion · resistance band · 3 sets x 20-25 reps
• Single Leg RDL to a Knee Drive · bodyweight · 3 sets x 30-60 sec each
• Standing Trunk Rotations · bodyweight · 3 sets x 30-60 sec each
• Squat · dumbbell · 3-4 sets x 6-12 reps
• Deadlift · dumbbell · 3-4 sets x 6-12 reps
• Lunge · dumbbell · 3-4 sets x 6-12 reps
• Hip Thrust · barbell · 3-4 sets x 6-12 reps

What it concludes

• Gastrocnemius injuries typically present with a sudden onset and localized pain during quick movements.
• Soleus injuries typically have a gradual onset and poorly localized pain or tightness associated with long-distance running.
• Rehab aims to gradually increase calf capacity to equal or exceed the loads experienced during running or sports.
• MRIs do not add value over patient history and clinical examination in predicting time to return to sport after hamstring and calf injuries.
• Complete resolution of a strain on imaging is not necessary for a clinically successful return to play.
• Prior to running, patients should be able to perform 25 to 30 single-leg heel raises and 10 to 20 single-leg hops in place without pain.