The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for calf strain.
1. Heavy Slow Calf Raises
How: Loaded single-leg raise, 3s up and 3s down.
Dose: 3 sets of 8, every other day
Why: Builds capacity in the muscle that takes the most load at push-off.
2. Soleus Raises (Bent Knee)
How: Seated calf raise with weight on the knee.
Dose: 3 sets of 15, every other day
Why: Specifically targets the soleus — most calf programs neglect it.
3. Isometric Calf Holds
How: Single-leg hold at mid-range, 45 seconds.
Dose: 5 holds, daily on rest days
Why: Maintains capacity when heavy loading is too irritating early.
4. Eccentric Heel Drops
How: Stand on a step, lower slowly on one leg.
Dose: 3 sets of 15, daily once tolerated
Why: Eccentric loading is critical for muscle-tendon resilience.
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