A runner’s guide to calf strain injury: Part 2 – Exercise plan
How long does it take for a calf strain to heal?
One of the first questions every athlete asks when they get injured is how long the injury is going to set them back. Calf strain rehab usually takes around 4 -16 weeks depending on your grade of injury.
How do you treat a strained calf muscle?
Calf strains respond well to a balance of relative rest and progressive exercise. A program that builds the muscle up bit by bit is most effective.
Muscles are made up of different types of fibers. Slow-twitch fibres are better for endurance exercises and fast-twitch fibres are better for short powerful bursts of activities.
Types of muscle fibers
- Small muscle fibers
- Low, slow force
- Tires out slower than Type II
- Long contractions
- Best for endurance and postural control
- Large muscle fibers
- High, quick force
- Tires out faster than Type I
- Short contractions
- Best for power activities
Get your personal calf strain injury treatment plan
A comprehensive treatment plan should develop all of these aspects. The Exakt Health App maps the rehab process into 7 stages. In each stage, different exercises target the different fibers and train the different types of contractions, preparing your muscles for the next stage.
By the end of the program, you will have a powerful, resilient calf muscle, and you can get back to running without fear of injury. You can get an overview of the app’s calf strain rehab plan here.