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Guidelines to Return to Run after a Calf Injury



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



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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