Calf Injury Exercises (Strain or Tear Rehab for Runners)

If your calves got injured, you should avoid going back to running or playing sports until you do THIS routine!

A tear or strain most commonly happens in the weakest point of the calf, where the muscle joins the tendon. In the calf complex, it can happen on the inside, the medial side, or, on the outside, the lateral side.

Doing rehab for a strained or torn calf muscle is the same as any other area of your body; we need to improve mobility by adding some tension while it heals. This will help to realign the collagen matrix and the muscle fibers to be in a straight line. Then, we can add strengthening exercises in all 3 planes of motion, which also helps rehab the tendons.

Finally, we need to build endurance in those muscles, and here is where most people don’t realize that the calf is a multi-joint muscle, meaning it moves in different directions (lengthening and shortening motions)at the same time and has to tolerate a lot of different forces over and over again while running or playing.

The best way to assess if you are ready to run again is to skip on your toes with just the injured leg. If you can do it for 10 minutes, then it probably means you can. However, if it hurts or you can’t skip, then DON’T go back to running just yet.

To fully recover and avoid a chronic calf strain, you build endurance by integrating a Foot core matrix and a jumping matrix into the mobility and strengthening exercises.

Foot exercise -    • Transition To Bare Foot: Simple Exerc...  
Foot core strengthening exercises:    • Foot Core Strengthening Exercises | E...  
Hip exercise:    • How and Why To Stretch Your Hip Flexo...  
Full stretch for tight hips:    • Stretch for Tight Hips and Scoliosis  
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TIMETAGS
00:00 Intro
00:36 Calf’s anatomy
01:52 The weakest point in the calf complex
02:40 How to rehabilitate your calf
03:26 3D stretch for the gastrocnemius muscle
05:09 3D stretch for the soleus muscle
06:45 Strengthening exercise
08:20 Adding a weight
08:51 Endurance training
10:00 Foot core matrix
10:50 Adding jumping
12:43 Outro
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