Calf or quadriceps: returning to sport step by step

Why it happens

Intense or new effort, fatigue, insufficient warm-up, hills, insufficient hydration.

Coming back in four stages

1. 1

   Gentle walking and light, pain-free stretching.

2. 2

   Easy cycling for 20 to 30 minutes.

3. 3

   Slow running on flat ground.

4. 4

   Hills and accelerations reintroduced gradually.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the calf or quadriceps, check that you can do heel raises or squats without pulling before adding speed.

Movements to postpone

• accélérations et sprints from stage 4
• côtes et descentes from stage 4

Strengthening exercises

• Isometric calf hold

  from stage 1 of the plan

  Standing, rise onto your toes and hold 30 to 45 seconds, with a hand on a wall if needed. 3 repetitions, no bouncing.

  To start: 3 holds of 30 seconds, 1 minute rest, once a day.

  Variations, mistakes and progression

  Easier

  Rise only halfway, both hands on the wall.

  Harder

  On one foot, then 45 seconds per hold.

  Common mistakes

  • Letting the ankle roll outwards (weight on the little toe).
  • Holding your breath.

  Moving on

  When 3 holds of 45 seconds on both feet stay at 2 out of 10 at most, on the day and the next morning.

• Heel raises

  from stage 2 of the plan

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Chair squat

  from stage 2 of the plan

  Sit down onto a chair then stand up slowly, range limited to what is pain-free, knees in line with the feet.

  To start: 3 sets of 10, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Higher chair, hands on your thighs to help.

  Harder

  Lower chair, without touching the seat, then holding a weight against your chest.

  Common mistakes

  • Knees caving in.
  • Dropping onto the chair.

  Moving on

  When 3 × 12 is easy on a low chair, with no discomfort the next day.

• Seated knee extension

  from stage 2 of the plan

  Seated, slowly straighten the knee (with a band or light ankle weight) and lower over 3 seconds.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  No weight, partial range.

  Harder

  Heavier weight or stronger band, with a 2-second hold with the leg straight.

  Common mistakes

  • Swinging the leg instead of lifting it.
  • Leaning back to help.

  Moving on

  When 3 × 15 with load is easy and causes no discomfort the next day.

• Single-leg heel raises

  from stage 3 of the plan

  Same movement on one foot, lowering over 3 seconds, a light hand on a wall if needed. Add a loaded backpack very gradually.

  To start: 3 sets of 8 to 10 per leg, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Rise on both feet and lower on one.

  Harder

  On a step with the heel over the edge, then with a loaded backpack.

  Common mistakes

  • Leaning too much on the wall.
  • Bending the knee to cheat on height.

  Moving on

  When you can do 20 to 25 raises in a row on the injured leg, roughly as many as on the other.

• Low step-up

  from stage 3 of the plan

  Step up onto a 10 to 20 cm step with the affected leg, come down slowly, pelvis steady.

  To start: 3 sets of 10 per leg, slow on the way down, every other day.

  Variations, mistakes and progression

  Easier

  10 cm step, one hand on the rail.

  Harder

  Higher step (20 to 30 cm), then with weights in your hands.

  Common mistakes

  • Pushing off with the leg on the floor.
  • Knee drifting inwards.

  Moving on

  When 3 × 12 on a 20 cm step is clean and causes no discomfort the next day.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Rehab’s advice

Avoid steep hills and sprints at first. Plan a gradual warm-up.

What the Rehab plan does for this injury

The plan starts at 40% of your previous training volume and builds up to 90%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.