Rehabilitation

Injury Treatment

How the Calf Trainer Can Help

Caution: It is imperative to use the calf trainer under the guidance of a qualified physiotherapist or healthcare professional to ensure safe and effective usage.

For added safety, if using the calf trainer on a hard floor, it's recommended to use an exercise mat underneath. This not only provides stability but also helps prevent damage to the floor and enhances your overall experience.
Plantar Fasciitis

Overview

Plantar fasciitis is foot pain caused by inflammation of the band of tissue (plantar fascia) that connects your heel bone to your toes. The most common reason someone might develop plantar fasciitis is tight calves. Tight calves pull the heel bone towards them, which in turn, applies extra tension to the plantar fascia, eventually leading to pain and discomfort.

Treatment

Treatment generally involves the following:
  • Stretching of the plantar fascia
  • Stretching of the soleus and gastrocnemius
  • Strengthening the lower leg muscles to stabilize the ankle
The Regen Calf Trainer can help treat Plantar fasciitis. We suggest the following routine:

  1. Watch our videos on how to use the calf trainer

  2. Light Calf Raises with trainer: Choose a band that you can use with ease. In the seated position, slowly push your toes towards the floor until fully extended, then, slowly lower your heel to the floor. Repeat this process 20 times.

  3. 1-Minute Rest: Take a short break

  4. Moderate 3-5 Minute Seated Stretch: In the seated position, choose a band that will apply a comfortable amount of tension to the calves. Get set up, then position yourself so that your heel is lifted slightly off of the calf trainer; this will ensure that both your soleus, and plantar fascia receive a stretch. Relax the ankle fully, and stay in this position for 3-5 minutes. If the stretch is not enough, or too much, adjust the band accordingly. Repeat on the other leg

  5. Moderate 1-2 Minute Standing Stretch: Place the calf trainer on your foot and stand near a wall. With the leg straight, lean forward toward the wall until you feel a moderate stretch in your calf muscle. Hold this position for 1-2 minutes. Repeat on the other leg

  6. Try to follow this routine at least once a day
ACHILLES TENDINOPATHY

Overview

Achilles tendinopathy is a term used to describe any problem with the tendon, including tendinitis and tendinosis. Achilles tendonitis generally refers to acute inflammation of the tendon due to small micro tears. Achilles tendinosis on the other hand, is the non-inflammatory degeneration of the Achilles tendon including changes to the structure of the tendon. Although Achilles tendinosis is a more serious condition than Achilles tendonitis, and overall treatment differs between the two, the treatment below is beneficial for both. Speak with a health care professional prior to treatment.

Treatment

Treatment generally involves the following:
 
  • Rest
  • Stretching of the calf muscles and Achilles tendon
  • Overall strengthening of the lower leg system, with an emphasis on eccentric movements
In an eccentric movement:

  • The muscle is lengthening rather than shortening under load.
  • The tendon will see a reduction in both tendon diameter and neovascularization if done regularly.
  • Leads to the production of healthy collagen fibres in the tendon, making it more robust
  • Promotes increasing the stiffness of the tendon, improving its response to activity.
The Regen Calf Trainer can help treat Achilles Tendinopathy. We suggest the following:

  1. Have your condition assessed by a physiotherapist or other health care professional.

  2. Watch our videos on how to use the calf trainer.

  3. Follow the stretching routine in the plantar fasciitis section above.

  4. Use the calf trainer in both the seated and standing positions, and complete 3 sets of each. Use your pain as a guideline for determining the correct band, or use the band recommended by your physiotherapist. Complete this routine 3-5 times per week.

  5. Follow these steps for each phase of the exercises mentioned in step 4:

a. Concentric (Lifting) Phase:

  • Push through your toes to raise your heel slowly. This is the lifting phase of the exercise
  • Lift your heel as high as possible while contracting your calf muscles
  • Aim for a controlled and deliberate movement during this phase

b. Isometric Hold Phase:

  • Once your heel is raised as high as possible, hold the raised position for a specific count. You can start with, for example, a 2-4 second hold and gradually increase the duration as you become more comfortable
  • Focus on maintaining tension in your calf muscles during the hold. You’ll feel the burn as your calf muscles work to support the weight

C. Eccentric (Lowering) Phase:

  • Slowly lower your heel back down to the starting position. This phase should be slower than the concentric phase
  • Feel the stretch in your calf muscles as you lower your heel
Shin Splints

Overview

Shin splints, medically known as medial tibial stress syndrome, is a common condition characterized by pain and discomfort along the shin bone (tibia) on the front or inner part of the lower leg. This condition often occurs in athletes, particularly those who have recently intensified their exercise routine or engaged in high-impact activities. Shin splints are generally not a severe injury, but they can be painful and cause disruptions to physical activities if not managed properly.

Treatment

Physical treatment generally includes:  
  • Stretching of the Achilles tendon, soleus, and gastrocnemius
  • Stretching of the tibialis
The Regen Calf Trainer can help treat Shin Splints. We suggest the following:

  1. Watch our videos on how to use the calf trainer.

  2. Standing Calf Stretch: Place the calf trainer on your foot and stand near a wall. With the leg straight, lean forward toward the wall until you feel a moderate stretch in your calf muscle. Hold this position for 1-2 minutes. Repeat on the other leg.

  3. Seated Calf Stretch: In the seated position, choose a band that will apply a comfortable amount of tension to the calves. Get set up, then position yourself so that your heel is lifted slightly off of the calf trainer. Relax the ankle fully, and stay in this position for 3-5 minutes. If the stretch is not enough, or too much, adjust the band accordingly. Repeat on the other leg.

  4. Try to complete this routine once per day
Calf Strain

Overview

A calf strain is an injury that occurs when the calf muscles are stretched beyond their normal limits, and the muscle fibres or tendons become damaged. It is a common injury, especially among athletes and individuals who engage in activities that involve running, jumping, or sudden changes in direction. A calf strain can range from mild to severe, depending on the extent of the muscle damage.

Treatment

If you’ve experienced a calf strain, it’s important to prioritize your recovery and follow a gradual approach to returning to exercise. Calf strains can vary in severity, so it’s recommended that you get the injury evaluated by a healthcare professional before resuming any physical activities. Once you’ve received clearance to exercise, consider the following steps to incorporate the Regen Calf Trainer into your workout routine:

  • Standing and seated calf stretch
  • Standing and seated calf raises

At Regen Training, we strive to provide the most convenient self- improvement available. Reinvent yourself your way.

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Location Regen Training Calgary, Alberta, Canada
Phone (250) 801 – 0096
Email info@regentraining.com

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