Heavy Loading, Pulses, Plyometrics and Footwear in Calf Rehab

The two common mistakes are not loading heavily enough and skipping plyometrics. Research by Turner shows an unweighted single leg calf raise loads the Achilles less than walking. Heavy isotonic raises every second day, within two reps of fatigue, are needed, often seated with 50 to 100% of body weight. The gastrocnemius is most active with the knee straight, while the soleus works in all positions, and no position isolates one muscle. Pulses bridge strength and plyometric work. Below 120 beats per minute they load the muscle more, and above 150 the tendon. A good score is about 90 reps at 120 beats per minute. Plyometrics progress from countermovement and pogo jumps to hopping in a line, two hops forward and one back, triple hops and bounding. After return to running, strength work continues, first on a run, strength, rest cycle, later stacked after speed sessions. Shoes with a forefoot rocker, a carbon plate or a heel drop of 8 mm or more, plus heel lifts for recurrent strains, reduce calf load.