Persistent calf injury

Hello I have recently suffered a calf injury and it doesn't seem to be improving. Unsure of the problem so unsure how best to let it recover. Thanks George

Hi George - how did you injure your calf?

What have you been doing since you injured it - and how long ago was it? Do you have any bruising? Let me know, The Guru

George Replies...

Running a 5k, at 90% pace approx 4.5k in. The injury was 2 and half weeks ago. I have been cycling and swimming since without much trouble. Tried to run 2-3 times but only managed a few hundred metres before pulling up. I didn't notice any bruising at the time.

Thanks George Far too much far too soon. You’ve allow some good rest time but you haven’t replaced it with any strength or stretch work - which you need to do after a calf injury, such as yours as it’s due to an intrinsic weakness with your muscle. You need to slowly progress single leg calf raises, both with a bent and straight knee. Start with 10x3. If single is too painful (no more than discomfort when doing it) then start with double leg heel raises. After that give a gentle calf stretch with a bent and straight knee for 30-40 seconds but not at the very end of  range. Give it a few days then start to add some jumping for 30 seconds x 3 a few times a day then onto hopping. Eventually getting back to recovery running - 1 min run, 1 min walk. This is a super vague set of values and you’ll have to play it by ear - so if it hurts during or after you’ve done too much and will need to knock the reps down. The Guru