đȘđŒCALF INJURIES: PROTECT THEN OVERLOAD đ„
Did you know the calf muscle is actually made up of THREE different muscles? đ€Ż
When managing calf injuries, here's what you should do:
1ïžâŁ Initially bias the uninjured muscle/s by protecting and slightly offloading the injured area while continuing to load the remainder of the calf.
2ïžâŁ As rehab progresses, bias the injured component to increase its strength and capacity.
đïžââïžExercise options to bias different calf components:
To bias the Medial calf (and offload the lateral calf):
đŻCalf raises with toes turned outwards
đŻCalf raises with 1st MT off the edge of a step/weight plate
đŻPulses with 1st MT offloaded
To bias the Lateral calf (and offload the medial calf):
đŻCalf raises with toes turned inwards
đŻCalf raises with 4-5th toes off the edge of a step/weight plate
đŻPulses with 4-5th toes offloaded
For Gastrocs injuries, early exercises to offload here would include seated calf raise variations.
đRemember, protect first, then overload đȘđŒ
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đReferenceâŁ
Nunes JP, Costa BDV, Kassiano W, Kunevaliki G, Castro-E-Souza P, Rodacki ALF, Fortes LS, Cyrino ES. Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. J Strength Cond Res. 2020 Aug;34(8):2347-2351.