Phil Pask’s Calf Strain Sprain Rehabiliation

A step by step rehabilitation program for mild to moderate Calf strain. Criteria based, we take you from initial injury to full competition fitness.

It is based on what Phil would do with his elite Internation players, but adapted for use by anyone. Progress through 5 phases at your own pace, meeting specific criteria before moving on.

Available on:

Suitable for:

Calf strain/torn calf muscle


From beginner to elite level

Time required:

10 – 40 mins daily

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Recover even stronger!

We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

We include mobility & stretching, strengthening, movement control, functional and activation exercises to prevent loss of fitness and function whilst recovering.

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.

What’s included?

Treatment & healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception and functional.

Expert guidance

Throughout the program Phil explains the aims of each phase and where you need to be before you can progress onto the next level.

Priority support

If you have any questions about the program or your progress then get in touch with our qualified sports therapist for advice.

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.

Go mobile!

Our sports injury rehabilitation mobile app tells you what treatment and exercises to do each day and tracks your progress.

  • Video based programs
  • Set alerts & reminders
  • Records daily progress

Download now for FREE!

Program content & structure

The program consists of 4 phases and a 5th injury prevention/mitigation phase:

Phase 1

Phase 1 begins immediately after injury and can last from 48 hours to 2 weeks or more depending on how bad your injury is.

The aim of phase 1 is to reduce pain, inflammation, and swelling as well as protect the tissue from re-injury and delaying recovery.

Phase 2

The aim of phase two is to safely get to a stage where the injury site is strong enough to withstand functional loading such as a single leg heel raise, step up and downs, or cycling without the risk of re-injury.

This not only includes progressive loading of the calf but also the restoration of function in the ankle, knee, and hip

Phase 3

The aim of phase 3 of our Calf strain rehabilitation program is to strengthen the injured muscle sufficiently to safely progress to dynamic and more explosive movements such as hopping, jumping, and running.

This means adding load to the calf and speeding up movement patterns.

Phase 4

Although by now you will be feeling pretty good, it is important to complete this phase. This is the end stage where we focus even more on sports-specific type exercises with higher, more unpredictable loads.

If you skip phase 4 you may run the risk of re-injury. Treatment is less important now and the emphasis is on exercises.

Phase 5

Phase 5 is aimed at preventing re-injury. We would suggest that you use the next 6 weeks to monitor the effect of loading on your calf.

In order to mitigate against future injury or re-injury, you may need to keep a check on your volume of training whist maintaining your basic strength exercises a couple of times a week.

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This article has been written with reference to the bibliography.
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