A calf that tightens up a few miles in, or goes mid-run on the same side every few weeks. You rest it, stretch it, foam roll it, and it settles. Then it's back as soon as the miles go up.
This free plan is what I'd give a runner in that spot. Five pages, in the order you need them:
- Which calf problem have you got? A calf covering for your hips, a calf that's actually weak, or a strain, and how to tell them apart.
- The 2-minute calf test. Single-leg calf raise numbers for your age, and the warning signs that mean it's more than a niggle.
- The strength ladder, in order. From a fresh strain to full single-leg strength, the soleus work most runners skip, and the 30-20-10 tests before you run again.
Free download
The Calf Rescue Plan
Calf niggle that keeps coming back? Five pages: which calf problem you've actually got, the 2-minute calf test, and the strength ladder in the right order. Enter your email and I'll send it over.
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From James Dunne, Sports Rehabilitation Therapist and running coach. 20 years treating injured runners.