Exercises for Calf Strains
![[P]rehab](http://yt3.ggpht.com/rNFhu1MoXqWvaHoQS6ldmnsshadIomVYLd4rJ9rGpKkMHpE2bM9PCBVnViiN11kvULbhURKQ_Gs=s48-c-k-c0x00ffffff-no-rj)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- 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!
-theprehabguys.com/program-ach...
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 😃👍
Hi, I which one was the protocol that you followed the first weeks? Ice and not activity? or did you do some exercises already? thanks!
Best calf strain video. I watched them all.
Appreciate the kind words! Be sure to subscribe, lots of good stuff coming soon!
Popped mine yesterday jumping rope. So frustrating as no issues jumping for over a year, 15 mins into my work out so warm and used to that movement and bang.
Ugh so sorry to hear that! Get after this rehab! We are rooting for you!
It’s the worst when I squat and the right upper calf to lower right hamstring isn’t firing properly
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 TH-cam. Why pay $500 for dr visit when you can be your own doctor =D
Appreciate the kind words! Hoping you are feeling better soon!
Plzz make full video for shin splints tibea.
We've got a few! Check em out on our TH-cam channel!
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
Hey Jonathan! Hard to say without a thorough evaluation but if going from running to walking, it may be a result of lack of braking control from the muscles that help support this. Have you checked out our strengthening exercises for runners video? Start there!
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 ?
Great question and somewhat depends on your goals! Progressively increasing weight is a smart idea as the calf muscles can take a lot of load so we want to train them this way as well!
@@ThePrehabGuys thx , my ultimate goal is to complete in a sprint trathalon , i read somewher to aim for 20% bodyweight as a final goal for dumbell weight ? I dont know if age makes any difference , probably just makes progression slower ? Im 69 years old.
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?
I’ve been dealing with this same injury tryna get back on the court. I literally just injured my right calf trying to comeback a week after straining my left calf. I would suggest a good week of rest before you start rehabbing. Rehab for 2-3 weeks to avoid straining it again honestly. It wasn’t worth it at all lol
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.
Ice immediately. Keep it elevated. Get help to nearest hospital, get an MRI to determine what level of strain or tear.. See a trusted physiotherapist in your area. They’ll advise you best. You should be fine in a couple weeks time. I’m mid way through my tear recovery during a basketball game. Been 3 weeks and I’m already walking.