Muscular bleeding in the calf muscle – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming, light jogging

Stretching

20 minutes of each training session

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand in front of a wall with your training leg stretched with your heel on the floor and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Kneel down and rest on your toes. Lower your bottom so that it presses against your lower leg, bending your toes as far as possible. Hold the position for at least 10 seconds. Lift your bottom and return to the starting position.

Coordination

10 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.

Strength

30 minutes of each training session

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, facing the resistance band. Loop the resistance band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the position for a few seconds, then slowly return your foot to the starting position

Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot and toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down.

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Loop the exercise band around the front of your foot (on the outside). Slowly turn your foot out to the side so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.

An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.

Lie on your back with your legs stretched out. Cross your lower legs. Tie an exercise band around the foot of the working leg. Place the sole of the other foot on the exercise band, right next to the foot of the working leg, which is turned as far away from the other foot as possible, so that the lateral ligaments and the exercise band are stretched to their maximum. Hold the stretch for a few seconds, then slowly bring your feet back together.

Sit on the chair. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.

Stand with your legs straight, with the balls of your feet on a doorstep. Rise onto your toes. Hold the position for a few seconds. Slowly return to the starting position. Make the exercise more challenging by wearing a rucksack with increasing weight.

Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.

Back to the top