Recovering from a calf injury? In this blog post, CRYSC Head Athletic Trainer Julie Graves has put together a step-by-step guide for an effective and healthy rehabilitation process. From ice, heat, light stretching, mobility, and general exercises, the guide below will assist you through every part of the healing process. By emphasizing pain-free progressions and a gradual return to play, this is your roadmap to a resilient and sustainable recovery.
UCHealth + CU Sports Medicine and Orthopedics has a variety of different locations to help your child get back to the soccer field at 100%. If this is something you think your child may be dealing with, please reach out to our Head Athletic Trainer, Julie Graves at [email protected], for assistance. Below is the at-home rehab program for calf injuries.
Step 1: Ice
Ice 15-20 minutes 2-3x/day for 7-10 days post-injury or until swelling and/or bruising has diminished.
Step 2: Heat
Begin heating after the 7-10 days for 15-20 minutes 2-3x/day.
Step 3: Light Stretching
After 7-10 days, you can begin light stretching.
Step 4: Mobility
Mobility Exercises: Wall Touches 2×20 and Swinging Leg 40x
Step 5: Exercises
All exercises/progressions need to be pain-free before continuing on. Slow and controlled movements.
Calf Raise progression:
- Double leg calf raise 3×10
- Single-leg calf raise 3×10
- Deficit single-leg calf raise 3×10 (stand on an object about 1.5-2” off the ground such as a weight or a book with your heels hanging off & perform the calf raise)
- Deficit sing-leg calf raise with weight 3×10
Seated Knee Bent progression:
- Heal raise from the floor with weight on knees 3×10
- Deficit seated 3×10
Standing knee bent progression:
- Double Leg 3×10
- Single Leg 3×10
- Deficit single leg 3×10
- Weighted deficit single-leg 3×10
Power and plyometrics:
- Double leg Hopping: quick jumps while keeping legs straight 3×60”
- Double leg forward hopping 3×60”
- Single leg hopping 3×60”
- Single leg forward hopping 3×60”
Jumping:
- Vertical jump 3×8
- Horizontal jump 3×8
- Single leg vertical jump 3×6 each leg
- Single leg horizontal jump 3×6 each leg
Step 6: Return to Play
Each phase needs to be pain free before continuing to the next step.
- Stationary Bike, low impact exercises
- Soccer passing, soccer specific drills
- Progression: Non-contact practice
- Progression: Conditioning i.e. sprints
- Progression: Full contact practice
Find out more about the CRYSC Sports Medicine Program by visiting our website. If you would like more information on natural solutions and the athlete, please don’t hesitate to reach out to CRYSC’s Head Athletic Trainer, Julie Graves, at [email protected].
