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

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.