Our step-by-step Calf strain rehabilitation program takes you from initial injury to full competition fitness. Created by England Rugby Consultant Physiotherapist Phil Pask based on what he would do with his elite players but adapted for use by anyone. You progress through 5 phases at your own pace, meeting specific criteria at each stage before moving on.
Who is this Calf strain rehabilitation program suitable for?
It is suitable for anyone who has a mild to moderate torn calf muscle. Regardless of how long ago you tore it, or how bad it is you begin at phase 1 and progress through each of the phases at your own pace. It is also suitable for those who may have recovered from a torn Calf muscle but wish to go further with their rehab to help prevent future injuries.
We don’t just aim to heal your injury with our Calf strain rehabilitation program but we aim to get you back training even stronger than before!
How does the program work?
Our Calf strain rehabilitation program tells you exaclty what to do each day and records your progress. At each stage Phil talks you through the aims as well as the type of treatment methods you might use. Additionally we include video demonstrations of the exercises.
Program structure
It consists of four phases. Everyone starts at phase 1 and progresses through the phases at different rates. It is a criteria based program, not a time based one. Each phase has an ‘exit criteria’ or set of benchmarks you need to reach before progressing to the next phase.
Phase 1
Phase 1 begins as soon as possible after injury. For some this might be immediately, others may have been injured a couple of weeks ago or more. Either way, the aim here is to reduce pain, inflammation and any swelling. As soon as you can walk pain free and perform double leg heel raises comfortably you can move on.
Phase 2
Here we begin to load your calf muscle with gentle exercises. We also maintain and restore function to the ankle, knee and hip so you can progress on to the more demanding exercises in phase 3.
Phase 3
In phase 3 we progress through more dynamic strengthening exercises and functional, movement control exercises as well as running drills.
Phase 4
Now we begin to return you to more sports specific training whilst progressing through even more challenging rehab exercises.
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. Register now online and get started on our step-by-step Calf strain rehabilitation program.
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.
How much does it cost?
Sign up now online with a 7 day free trial. Cancel any time. Monthly (£4.99), quarterly (£9.99) and annual subscriptions are available.
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 England Senior Rugby Team 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 – 2002.
