Recovery that respects the body

Acute

• Relative rest from impact; swap to cycling/rower if needed.
• Foot mobility: toe spreads, towel scrunches, gentle arch rolling (ball) 1–2 min.
• Supportive shoes/orthotics temporarily if helpful.

Rebuild

• Calf complex loading (see soleus/gastroc in Calf Strain below): 3×12–15 daily → 3×8–12 heavier.
• Short-foot drill: maintain a subtle arch while standing/mini-squat.

Return

• Walk-jog progression on flat, add volume before speed/hills.

Avoid: barefoot hard surfaces early; sharp morning pain running.

Acute

• Reduce plyometrics/sprinting temporarily; pain-free cycling okay.
• Isometric calf holds: 3–5×30–45s (double-leg), 1–2×/day.

Rebuild

• Eccentric or heavy-slow calf raises: knee straight (gastroc) & knee bent (soleus), 3–4×8–12, 3x/week.
• Progress range (step), load (DB/backpack), then speed.

Return

• Walk-jog → strides → controlled hops. Keep 24-hr pain check.

Avoid: sudden spikes in hill sprints/volume.

Acute

• Reduce deep knee flexion & stairs if flared; cadence-up cycling can be comfortable.
• Isometrics: wall sit holds 4×30–45s (comfortable depth).

Rebuild

• Quad: step-ups, Spanish squat, tempo split squats 3–4×8–12.
• Hip: side-lying abduction/clam, band walk 3×12–15.

Return

• Gradual run volume; keep form tall, avoid over-striding.

Avoid: sudden downhill running; deep, painful squats early.

Acute

• Reduce long runs/cambered surfaces; bike with light resistance.
• Glute activation: bridges 3×12–15.

Rebuild

• Hip abductors: side plank, banded step-downs, lateral lunges 3–4×8–12.
• Stride drills: increase cadence ~5–7%.

Return

• Re-introduce hills late; monitor 24-hr symptom response.

Acute

• Walk pain-free; avoid sprinting/fast eccentrics early.
• Isometrics: prone heel press into box/towel 4×30–45s.

Rebuild

• Hip-hinge: RDL, bridge/hip thrust, slide-leg curls 3–4×8–12 (slow eccentrics).
• Nordic regressions if tolerated (partial range).

Return

• Drills → strides → controlled sprints; keep 1–2 hamstring strength sessions/week.

Acute

• Relative rest 1–2 weeks from sprinting/jumping; normal walking as pain allows.
• Ankle pumps & gentle calf stretching (no sharp pain).
• Compression sleeve and short bouts of elevation can reduce swelling.

Rebuild

• Seated calf raises (soleus bias): 3×12–15 → 3×8–12 heavier.
• Standing calf raises (gastroc bias): double-leg → single-leg; include 3–4s eccentrics.
• Progress to step deficits and loaded carries as symptoms settle.

Return

• Walk-jog → strides → hops/skips/low-amplitude pogos before full sprints.
• Maintain 1–2 calf strength sessions weekly to reduce re-injury risk.

Avoid: explosive push-offs too early; large dorsiflexion stretches if they provoke pain.

Acute

• Avoid painful overhead pressing temporarily; keep arm below pain threshold.
• Isometric external rotation (band) 4×20–30s.

Rebuild

• Scapular work: Y-T-W raises, prone row to external rotation 3×10–15.
• Pressing: incline DB press, landmine/half-kneeling press 3×8–12.

Return

• Reintroduce overhead press/pull gradually; keep last reps smooth.

Acute

• Unload aggravating grips; neutral-grip pulling is often friendlier.
• Isometrics: wrist extension/flexion holds 4×30–45s light load.

Rebuild

• Eccentric wrist curls (ext/flex) 3–4×12–15; pronation/supination with hammer 3×10–12.
• Grip variety; thumbless or straps as a bridge if needed.

Return

• Re-load pull-ups/rows and pressing; add sport-specific hitting gradually.

Acute

• Reduce repetitive thumb abduction/extension; consider brief thumb spica support.
• Pain-free isometrics into the strap/band 4×20–30s.

Rebuild

• Thumb abduction/extension eccentrics 3×12–15, light tubing.
• Forearm conditioning (radial/ulnar deviation) 3×10–12.

Acute

• Cut sprinting/high-knee drills; gentle hip mobility within comfort.
• Isometric hip flexion: knee-to-hand press 4×20–30s.

Rebuild

• Marches with band, Copenhagen plank regression, split squats 3×8–12.
• Glute strength (hinge/bridge) to balance anterior load.

Return

• Strides then speed; avoid sudden volume spikes.

Acute

• Keep moving within comfort; avoid long static sitting.
• Spine-friendly core: dead bug, bird-dog, side plank 3×8–12 or 20–40s.

Rebuild

• Hinge pattern: hip-dominant RDLs, glute bridge 3–4×8–12 (neutral spine, tempo).
• Gradually reintroduce squats/deadlifts with submax loads.

Return

• Normal training with sensible load progressions; avoid “maxing out” for several weeks.

Acute

• POLICE approach: Protection, Optimal Loading, Ice, Compression, Elevation.
• Pain-free range circles/ABC, weight-bear as tolerated.

Rebuild

• Balance: single-leg stand → eyes closed → unstable surface.
• Strength: calf raises (both variations), band inversion/eversion 3×12–15.

Return

• Hops, change-of-direction drills, then sport drills.

Acute

• Reduce impact; check footwear; avoid back-to-back hard runs.

Rebuild

• Soleus/gastroc loading as above + anterior tib raises 3×12–15.
• Step rate ↑ 5–7% to reduce tibial load while running.

Return

• Volume first, then speed/hills. Respect 24-hr pain response.