Calf strain rehabilitation involves a structured, step-by-step programme designed to restore strength, improve mobility and return you to full training. This expert-led programme is based on what Phil Pask, Consultant Physiotherapist to England Rugby, uses with elite athletes and is adapted for all levels.
The programme is criteria-based, guiding you from early-stage recovery through to full performance. You progress through five phases at your own pace, meeting specific targets before moving on.
Who is this Calf strain rehabilitation program suitable for?
This calf strain rehabilitation program is suitable for anyone with a mild to moderate calf strain. Regardless of when the injury occurred or how severe it is, you begin at phase 1 and progress through each stage at your own pace. It is also suitable if you have recovered from a calf strain but want to continue rehabilitation to reduce the risk of future injury.
Our Calf strain rehabilitation program does not just focus on recovery. It is designed to help you return to training stronger and more resilient.
How does the program work?
The calf strain rehabilitation program provides clear, step-by-step guidance on what to do each day while tracking your progress. Each phase includes expert instruction from Phil Pask, explaining the goals and treatment approach.
You also get video demonstrations for every exercise, so you know exactly how to perform them correctly.
Program structure
The calf strain rehabilitation program consists of four phases. Everyone starts at phase 1 and progresses at their own pace. This is a criteria-based program, not time-based. Each phase includes clear exit criteria you must meet before progressing.
Phase 1
Phase 1 begins as soon as possible after injury. The aim is to reduce pain, inflammation and swelling. You can progress once you can walk pain-free and perform double-leg heel raises comfortably.
Phase 2
Phase 2 introduces gentle loading of the calf muscle. Exercises focus on restoring strength and maintaining function in the ankle, knee and hip. This prepares you for more demanding exercises in phase 3.
Phase 3
Phase 3 progresses to dynamic strengthening and functional movement exercises. This stage also introduces running drills and movement control work.
Phase 4
Phase 4 focuses on returning to sport-specific training. Exercises become more challenging to prepare you for full activity and performance.
Treatment & exercises
We explain when and how to use treatment options such as rest and active rest, cold therapy and foam rolling. Mobility, stretching, strengthening, movement control (proprioception) and functional exercises become progressively more challenging as you work through the phases.
How do I access the full program?
Our full Calf strain rehab program is available through our website as well as on our mobile app. Start our step-by-step Calf strain rehabilitation program now.
Additionally, download our mobile app from the Apple and Google app stores and access your program through the app.
What about support?
We provide in-app support and guidance if you have any questions about the program from a qualified sports injury professional.
Calf strain rehab program features
- Tells you what treatment and exercises to do each day
- Automatically records your progress
- Video introductions for each phase
- Video demonstrations of the exercises
- Support from a qualified sports injury professional
- Access all other programs at no extra charge
Meet the program physiotherapist
Phil Pask
Phil is one of the World’s most experienced Sports Physiotherapists. He has been the England Senior Rugby Team’s Physiotherapist since 1997, continuing his role in recent years as Consultant Physio to the team.
He was a player, physio, and head of performance at Northampton Saints from 1986 to 2002.
