Don’t let a calf strain sideline your performance. Train your calves to be explosive on the field!
If you've ever felt a sharp pain in the back of your calf after sprinting, jumping, or change of direction, you may have experienced a calf strain.
Signs of an Achilles Strain or Tear:
Pain or Tenderness in the Lower Leg: Discomfort at the back of the calf or along the Achilles tendon, particularly during movement or when pressing on the area.
Swelling and Stiffness: Swelling in the calf or stiffness in the achilles, especially in the morning or after prolonged inactivity.
Difficulty with Push-Off Movements: Challenges performing actions like running, jumping, or walking on toes due to pain or weakness.
How to Prevent Achilles Strains or Tears:
Strengthen the Calf and Supporting Muscles: Include exercises like calf raises and single-leg balance work to build resilience in the Achilles tendon.
Gradually Increase Activity: Avoid sudden increases in running mileage or intensity, especially when transitioning to new surfaces or footwear.
Practice plyometrics 2x/week: Focus on maintaining flexibility in the calf muscles with stretches like the standing calf stretch and downward dog to reduce tension on the Achilles.
What to Do if You’re Dealing with an Achilles Strain or Tear:
Stretch the Calves Gently: Incorporate light stretches, such as seated towel stretches or standing wall stretches, to maintain flexibility without overloading the tendon.
Gradually Reintroduce Movement: Start with low-impact activities like 4 way banded exercises or body weight calf raises exercises to promote blood flow and recovery.
Strengthen the Achilles Gradually: Use progressive strengthening exercises such as eccentric heel drops, seated calf raises, and controlled step-ups.
Slowly Build Back Tolerance to Running: Reintroduce jogging or sprinting incrementally, focusing on proper technique and pain-free progression.
Want to make sure your Achilles stays injury-free this season?
Try these 5 Groin Strengthening Exercises now!
Double Leg Calf Raise
2. Eccentric Calf Raise
3. Seated Calf Raise
4. Band Assisted Hopping
5. Banded Ankle Inversion/Eversion
If you’ve tried rest, stretching, or “waiting it out” and it hasn’t worked, that’s exactly what our injury screens are designed for.
👉 Free Injury Screen (New Patients)
👉 Email to Book a Session (Returning Patients)
