Calf injuries are very common in running and are arguably the most frequent injury. As well as our normal running training, we walk a lot during the day and wear heels/ unsupported footwear which cause increased load in our calves. The extra load on the calf can lead to tightness or a calf tear. A calf tear can have you out of training for anything from 2-12 weeks depending on the type of tear you have.
Follow the simple tips below to prevent yourself from this injury.
Tips
- Start your running slowly and avoid explosive bursts until you are warmed up.
- Do not increase your training load by more than 10% each week.
- Increase your running rhythm and don’t overstride to increase your speed.
- When running up hill shorten your stride and remain relaxed.
Exercises
Calf raises
- Keep your knees straight and raise yourself up onto your tip toes, maintaining your balance and posture. Keep your weight evening distributed over your 5 toes. Repeat 10-15 times.
- If able, stand on one leg and repeat this exercises 10-15 times.
- Try this routine with your knees slightly bent.
- Always be slow and controlled.
Stretch
- On the back leg, keep your heel on the ground.
- Feet pointing forward.
- Lean forward to the point until you feel the stretch. Hold for 10-15 seconds. Repeat 4-6 times
- Next, if stretching the right calf, bring the right foot forward. Bend the right knee, keeping the heel on the ground until you feel a stretch at the bottom of the calf. Hold for 10-15 seconds. Repeat 4-6 times.
If you would like a full assessment on your running biomechanics, improve your stability or strength, please contact us or book online to see once of our chartered physiotherapists.
