Goal: Return to running safely and effectively after recovering from calf issues, while focusing on full-body activation, posture, and aesthetics
Day 1: Upper Body Push
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body Pull
Day 5: Full Body
Day 6 & 7: Rest
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.