Calf Injury Recovery Guide

Calf pain is one of the most common injuries during the summer months from people who start running to get fit, or those back in pre season training putting in the miles on the harder pitches. There are 3 main muscles that make up the calf; the gastroc, soleus and posterior tibialis. These muscles are used to help push off your toes when running and as a major shock absorber as you step onto your feet.

With any minor muscular injury it is crucial to stick to the well known RICE (Rest, Ice, Compression, and Elevation) protocol.

#1. Self Massage

  • The calf muscles are prone to being tight so the foam roller will easily find these!
  • The aim is to roll over the roller from the achilles up to the calf, it will be hell to start but will soon get easier
  • Pressure is key so if you need put your leg on top of the one you are working on that is fine!

#2. Mobilisation

  • Without a doubt you will find specific tight spots when using the foam roller, grab yourself a tennis ball for the mobilisations
  • Place the tennis ball on the tight area of the calf. With your resting leg place on top of the injured leg
  • Moving the injured leg through a comfortable range for 10-20 reps.

#3. Stretching

  • To stretch the calf, we will go for one commonly seen within the running community
  • With your injured leg back, keep your heel on the floor and lean forward to apply a stretch to your calf
  • Hold the stretch for 20-30 seconds before trying to go further and repeat 4 times.

#4. Kinesiology Taping

  • Firstly place the calf in a stretched position the same as step 3.
  • Depending on the size of your calf you will either need to cut 2 i strips like the image or one Y
  • Apply the tape from the achilles to run either side of the calf with 0% stretch, if needed apply a pain strip with 50% stretch

#5. Strengthening

  • It is time to get the stretch band out to rebuild the strength in the calf
  • With the band around your feet, look to point your toes against the resistance of the band
  • The movement in whole should be controlled and aim for 4 sets of 12 reps, it won't come easily!

#6. Return to Sport

  • Once you are feeling stronger, double check with a medical professional and you will be ready to get back to sport.  

These are all just one off exercises, should you feel that you need progressions or regressions please feel free to get in touch with us on: rehab@sporttape.co.uk and we will be able to get you back to full fitness in no time at all!