Calf Pain
Week 1
We will begin this recovery program by focusing primarily on the mobility of the calf muscles. Two stretches will help maintain the range of motion and the two strength exercises will introduce light activation of the muscle group.
Scraping
Scraping Calves

Key Points

  • strong pressure
  • convex edge
  • 30 seconds
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Scraping Tibialis Anterior

Key Points

  • use the concave edge
  • scrape the front/outside edge of leg
  • scrape for 30 seconds
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Scraping Peroneals

Key Points

  • scrape the outside of lower leg
  • use the concave edge
  • scrape for 30 seconds
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Stretching
Seated Calf Stretch

Key Points

  • pull toes towards you
  • keep knee straight
  • hold for 30 seconds
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Tibialis Posterior Stretch

Key Points

  • stretching back leg
  • keep back leg straight
  • keep heel against the ground
  • hold for 30 seconds
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Strength
Resisted Ankle Plantarflexion

Key Points

  • push like a gas pedal
  • keep tension in the band
  • 2-4 sets of 8-12 repetitions on each foot
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Resisted Ankle Dorsiflexion

Key Points

  • pull toes towards you
  • keep tension in the band
  • 2-4 sets of 8-12 reps on each side
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