|Calf Tear Taping|
While recovering from a calf tear it is important to make sure you regain an adequate level of strength in the injured calf before returning to your sport, activity or running.
The exercises below demonstrate 3 levels of 'calf raise' exercises - starting with the easiest. You can use these to help regain strength in your calf.
Pointers on implementing these exercises:
1) Start as early as possible with the level 1 exercise, however DON'T push through pain. If you can't do them pain free, then it's too early to start them.
2) The reps and sets of these exercises will vary significantly depending on a number of factors, however a good place to start is with 10-15 reps of 3 sets. In the long run you will need to build up to higher numbers of anywhere between 20-40 reps.
3) Progressing the exercises; depending on how severe the original injury was some individuals many be able to go straight to the level 2 exercise. However, as a general rule, start with level 1. Once you are able to comfortably complete 3 sets of 20 reps at level 1, then progress to level 2. Progress to level 3 once you can complete 3 sets of 20 reps at level 2.
4) There are several other aspects of rehabilitating a 'torn' calf and these strengthening exercises are just one aspect. Other factors that need to be looked at include: addressing calf length and tissue quality, managing the healing tissue and inflammation, addressing biomechanical issues that may have contributed to the original injury as well as getting back to running in a progressive and controlled way.
Use these exercises as a starting point, but where possible get more specific individualised advice as early as possible.
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|Easy (Level 1)|
|Intermediate (Level 2)|
|Hard (Level 3)|