Exercises for Calf Strains

Timestamps:
00:00 Intro
00:30 What does the calf muscle do?
1:00 What is a muscle strain?
1:53 Why do we see strains in the calf muscles?
2:51 What are calf strain symptoms?
3:32 Start with isometrics - why?
4:09 Isotonic exercises are next!
5:38 Onto eccentric work!
5:56 Should we stretch? Find out!

Calf strains are limiting - but with appropriate management of a calf strain or any muscle strain, you can be back to what you love doing in no time. It's important to progress calf strains in the right way with the right goals in mind. Curious as to where to get started? Join Craig as he takes you through his favorite exercises for calf strains.

Want to really get after that calf strain? Check out our Achilles Rehab Program to truly tackle it!

[maseraticc]

Thank you this is brilliant content. I got a grade-1 tear in my calf playing squash 5 weeks ago - I have followed a good rehab program with a physio that includes some of the exercises you detail which I've been doing at home. I'm going to try the other exercises you have shown here as I am now very close to full recovery, and see that doing these on an ongoing basis will hopefully keep the calf muscles strong and fit. Keep posting please 😃👍

[alexshulepov]

Best calf strain video. I watched them all.

[jonmackay_TSD]

Where is the exact protocol? How many days per week, of what exercises, how many reps, and perhaps some type of progression chart?

[CRUSHEQUITY]

Than you for this. I popped my left calf few days ago running hill sprints (Felt like I got hit by a giant locust or something right below my knee and left side) instantly swole up like a balloon. No bruising though so seems it's a strain. The pain is mainly when I bend my leg (Which after watching this makes sense as the Gastroc thingy muscle you say is 2 joint so the issue is obviously where it connects to knee) but it's healing fast and already walking is painless and only pain is bending leg or that last 30ish % of a calf raise. Initial 70ish % calf raise is fine w/ no pain. Will utilize progression outlaid in this video to continue my self rehab. I love YouTube. Why pay $500 for dr visit when you can be your own doctor =D

[newts]

Can you do isometric for calves if you have menicus tears in knees and ankle fracture

[Yuvrazspondon]

Plzz make full video for shin splints tibea.

[endypauls]

I tore my calf 10 days ago, I didn’t notice a bruise for a few days, but it is still bruised 10 days later. Any idea if this is normal and how long the bruise usually takes to go away? Thank you in advance 🙏

[siemprestruggle]

Hello, I have picked up a calf strain though i would guess it’s pretty light as i can walk though i do feel the twinge a little. The question is: when do i start the strengthening work? Do i have to wait for the tightmess to subside completely?

[ReviveSyncStudio]

I had such strain about 45days back and pain lasted for around 3weeks, now i get swelling in my calf muscle if i stand or walk for even 10minutes. What should be the course of action for this

[Yoshua-Robinson]

Some appreciations to this video:

1. That repetitive background music would be better removed, it doesn’t add any value.

2. The exercises are shown very quickly without explaining them in detail

Otherwise thanks for your work.

[maximusdecimusmeridious]

It’s the worst when I squat and the right upper calf to lower right hamstring isn’t firing properly

[bradstone]

I heard a pop around 2-3 months ago in my left calf and I have done some exercises but never stayed on an actual protocol. I have stretched but I think I have over stretched with no strength training so I think that is why it is still uncomfortable to walk. The only question I have is how do we know when to switch to isotonic versus isometric. Is it a function based thing or a time based thing?

[jonathanbartsma]

Hey prehab guys i have a question. I have sharp pain in the back of the knee during the transition from easy running to walking. What could it be and how do i get rid of it? Regards Jonathan

[mansura]

i recently strained my calf and it seems it was soleus, i felt a pop while i was playing basketball and i feel little bit of tightness when i walk now. when do you think i should start your rehab exercise and how long to play basketball again?

[xToymachine]

Tough question, how to recover from calf strain follow by insertional Achilles pain ?

[stevenhoppe]

Im just recovering from a calf strain, doing single leg calf raises 3X15 straight leg then next day 3X15 bent leg using 10kg weight . I weigh 75kg so should i gradually increase weight or increase reps ? The sports im doing are running and cycling so im thinking more reps ?

[barkeater]

I was at the gym working out on legs. I had completed calf raises, leg curls, leg extentions all with between 150-225 lbs of weight. Next up was leg presses at approx 300lbs. I completed 2 sets of 10 reps. I felt great going into my 3rd set. 5 reps in i felt a pop in the outside portion of my left calf. Was not even very painful but concerning. I even felt like i could gut out the rest of my reps but i did not. I ceased my routine and have been resting it. I can walk, stand on my toes, but feels like a cramp where the pop happened. Any insight or wisdom on how to proceed? Happened yesterday.