Calf Muscle Strain – Rehab Plan
What's in the Calf Muscle Strain Rehab Plan?
10 Week Plan
A daily program to rehab your calf injury and build your running volume safely
Walk / Run Intervals
Starting on Day 10 with 1 minute walk/run intervals and building to 45 minute continuous runs by week 10
Stretching Workouts
A 15 minute daily stretching and rolling routine to reduce your lower back, hip and calf muscle tension
Running Technique
Running technique lessons to help improve your form
Strength Workouts
A 10-minute daily strength routine. Specifically designed to strengthen your calf
Online Community
To help keep you on track and motivated
10-week calf muscle strain rehab plan
Following this 10-week Calf Muscle Strain Rehab Plan gives you a structured and comprehensive approach to fully recovering from injury and building a stronger, more resilient body. The plan starts with a daily stretching routine designed to improve the mobility of your lower back, hips, calves, ankles, and sciatic nerve—key areas often linked to recurring calf issues. From Week 2, you’ll also begin a short but effective daily strength and stability routine to support your running and prevent future injury. Running resumes gently on Day 10 with 1-minute run/walk intervals, gradually progressing to 45-minute continuous runs by the end of the program. Along the way, you’ll get valuable guidance on nutrition to help reduce inflammation and support healing, plus running technique lessons to improve your form and efficiency. With a focus on smart progression and long-term results, this plan is more than just rehab—it’s your pathway back to stronger, pain-free running.
Calf Muscle Strain Rehab Plan Load
Intensity
1 / 5
Strength
2 / 5
Endurance
1 / 5
Training Load
1 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I am happy to report that I just finished week 4 of the Return to Running Plan and am starting week 5 tomorrow. Things are going great. I have really been focusing on my running form from your video, standing tall and small steps. I want to thank you for the service you provide as I have no idea what I would have done without this program as guidance, I feel like I would have just ended up re-injured again or just been discouraged to the point I would have stopped running.
Shaun McCready
Your Program gave me the confidence I needed. I was coming back from a torn meniscus and I am a triathlete. I followed your program exactly and it worked! I am now confidently building to an Ironman later this summer. The program gave me the confidence that I was not coming back too quickly and that my fitness would continue to build as well. Without your program, I don’t know what I would have done. My PT didn’t know how to bring me back and neither did my coach at the time.
Colleen Capper
Frequently asked questions
Is this program suitable for a beginner?
Yes. This plan is designed specifically to help you return to running following an injury, but it can also be used by someone looking to get into running for the first time.
Can you help me train when I'm injured?
Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks.rnrnWe recommend that you start on week 1 of the plan and follow the running technique instructions, plus the body maintenance exercises.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
