Are you trying to get back to running after a calf injury? If you have already completed the full rehab progression outlined in this post, you are ready to return to run. Hooray! Here are some research-backed guidelines to guide your training.
Start by running on alternate days - don't run two days in a row which can lead to overuse or reinjury.
Avoid prolonged, slow continuous running (“going for a jog”) because it can lead to a reinjury of the soleus.
Do not progress volume and intensity on consecutive days
Schedule off-field exercises (e.g. loaded strengthening) after running
Shape running progressions to meet the demands of the sport—don’t overshoot with excessive volume
Avoid sudden changes in conditions, such as the surface and footwear
If you suffered a soleus injury, be careful to progress endurance or volume last. Because the soleus has more Type I/endurance fibers, it is more susceptible to fatigue related injuries.
A basic running progression might look like this:
Walk | Run | Repetitions | Days | |
Phase I | 4 minutes | 1 minutes | 3-6 | 2-3 |
Phase 2 | 3 minutes | 2 minutes | 3-6 | 2-3 |
Phase 3 | 2 minutes | 3 minutes | 3-6 | 2-3 |
Phase 4 | 1 minutes | 4 minutes | 3-6 | 2-3 |
Phase 5 | 0 minutes | 5 minutes | 1 | 3 |
Perform a dynamic warm up for 10 minutes prior to walking/running
Progress to next phase once you can complete 6 reps of the run time, without increased pain or swelling
For expert guidance on rehab and injury prevention, schedule a Free Consultation Call!
References
Gallatin M, Graver M. Basic Return to Running Guideline.; 2019. https://wexnermedical.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/other/basic-return-to-running-guideline.pdf.
Green B, McClelland JA, Semciw AI, Schache AG, McCall A, Pizzari T. The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians. Sports Med Open. 2022;8(1):10.
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