Mar 19, 2023
Insights

Calf Rehabilitation Plan for Runners with 5-Day Lifting Routine

Goal: Return to running safely and effectively after recovering from calf issues, while focusing on full-body activation, posture, and aesthetics

5-Day Lifting Routine:

Day 1: Upper Body Push

  • Barbell Bench Press: 3 sets x 8-12 reps
  • Overhead Press: 3 sets x 8-12 reps
  • Incline Dumbbell Bench Press: 3 sets x 8-12 reps
  • Tricep Dips: 3 sets x 8-12 reps
  • Push-ups: 3 sets x max reps

Day 2: Lower Body

  • Barbell Squats: 3 sets x 8-12 reps
  • Romanian Deadlifts: 3 sets x 8-12 reps
  • Leg Press: 3 sets x 8-12 reps
  • Hamstring Curls: 3 sets x 8-12 reps
  • Calf Raises: 3 sets x 12-15 reps (both straight and bent knees)

Day 3: Rest

Day 4: Upper Body Pull

  • Pull-ups: 3 sets x max reps
  • Barbell Rows: 3 sets x 8-12 reps
  • Face Pulls: 3 sets x 12-15 reps
  • Dumbbell Rows: 3 sets x 8-12 reps
  • Bicep Curls: 3 sets x 8-12 reps

Day 5: Full Body

  • Deadlifts: 3 sets x 5-8 reps
  • Farmer's Walks: 3 sets x 30-45 seconds
  • Planks: 3 sets x max time
  • Supermans: 3 sets x 12-15 reps
  • Russian Twists: 3 sets x 12-15 reps

Day 6 & 7: Rest

Weeks 4-6: Gradual Return to Running

Massage gun: Use a massage gun daily for deep tissue massage to help break up scar tissue, improve circulation, and reduce muscle tightness in the calf area.

Foam roller: Incorporate daily calf rolling with a foam roller to further alleviate muscle tightness, promote flexibility, and aid in recovery.

Hops: Include four sets of 100 hops in your training routine, as it helps in building calf strength and improving proprioception.

TCM acupuncture: Consider Traditional Chinese Medicine (TCM) acupuncture to aid in healing and recovery, as it can help improve blood flow, alleviate pain, and promote overall well-being.

Condition testing: Before returning to running, test your calf strength and stability by performing 25 single-leg calf raises on the affected side. This will help ensure that your calf is strong enough to support running activities.

Begin with two runs per week, starting with a maximum distance of one kilometer for the first run.

Gradually increase the distance of each run by no more than one kilometer at a time.

Monitor your calf's response to running and adjust your training accordingly. If you experience pain or discomfort, reduce your running distance or intensity and consult a healthcare professional.