How to rehab your calf muscle.

Calf issues can cause real problems for runners. They can come out of nowhere and stop you in your tracks. Once the calf has ‘gone’ they have a tendency to cause intermittent ongoing problems. Just when you think your running is back to normal they strike again. For some people this pattern can go on for months or even years causing long term frustration.

Types of calf injuries

You have two major calf muscles: the gastrocnemius (gastroc) and the soleus. The gastroc is the bigger muscle, it starts above the knee and forms the main bulk of the calf that you can see and feel. The soleus is smaller and deeper and starts on the lower leg below the knee. Expert’s are now starting to think that a gastroc injury tends to occur suddenly with explosive activities such as accelerating, jumping, sprinting. Whereas, a soleus injury tends to be more common with endurance, steady state running. A soleus injury starts with a sensation of tightness in the calf that can build as you continue to run, and sometimes reaches a crescendo with a more severe pain that pulls you up. 

What causes a calf injury? 

Calf problems usually occur after you have had a break from running. No other form of exercise loads and works the calf as much as running. So a break caused by injury, illness or doing something different such as cycling means the calf is not adapted to the stress of running and is more vulnerable. This is why people end up in the yo-yo of a calf problem stopping them running and then it going again when they start back, or even the other calf then goes! With each enforced rest the calf detrains further and becomes more at risk. 

Other risk factors are a change in the amount, speed or type of running your doing. Basically, if you start doing something different that the calf isn’t used to and the calf isn’t adapted and strong enough to manage the change it’s at risk. 

What can I do to get my calf stronger? 

If you’re recovering from a calf injury or want to make your calf stronger to prevent an injury you need to do a calf strengthening program. This involves starting with some strength exercises at a level your calf is able to manage and slowly make them harder as your calf gets stronger. The stronger your calf muscle is the better it is able to manage the stress and loads you put through it when running. 

Early calf strengthening

If you have a calf problem that is preventing you running then the strengthening  process starts with building up the calf strength with walking and low load calf strength exercises. The key is stressing the calf just enough to enable it to get stronger without stressing it to the point it causes further injury or pain. 

The video below shows progressively harder exercises. 

Intermediate calf strength work

When the above exercises are all easy you're ready for more advanced weighted calf exercises. This video shows you some examples of these exercises. 

With these exercises you need to do a mix of bent knee and straight knee exercises. This ensures you target the deeper soleus muscle as well as the bigger gastrocnemius muscle. 

Advanced calf strength work 

A full calf strengthening program needs to include some jumping or hopping exercises (plyometrics); these exercises more closely mimic the demands placed on the calf when running. The video below shows some progressions of these sorts of exercises.  

Conclusion

Successful calf management requires slowly building up the stress and load placed on the calf through strength exercises and activities such as walking and running. Too much stress and load then the calf is at risk of injury, too little and it doesn’t get stronger and more robust. The key is getting the balance right. 

Finding this balance can be tricky, a good physio can work with you to find the right strength program. This involves finding exercises that are at the right level for you, and fit with the demands you already place on your calf with running or other forms of activity / exercise. They can then work with you to progressively build the calf strength whilst reducing the risk of overloading it and causing further problems.