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TrainersEye · Calf & Shin Health
Calf & Shin F
Trainer's Eye
Phase 1 · Settle and unload · Session F

Six sessions in.
Measure it.
Then load it.

Phase 1 check-in: ankle range, a full heel raise, and the two walks that test both sides of the shin.

  • Fsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Twenty-five is the standard

A healthy adult should manage in the region of 25 full-range single-leg heel raises. Most runners with shin pain cannot.

Toe walking tests the calf

How far you can walk on the balls of the feet is a simple, repeatable measure of calf endurance.

Heel walking tests the shin

How far you can walk on the heels with the toes clear tests the front of the shin — the side that fails in runners.

Three couplets · two rounds · twelve minutes · legs that take the miles

A

Measure

Knee-to-wall reps + full heel raise
A1

Knee-to-wall reps

60 s · slow reps

Find the furthest the toes can sit from the wall with the knee still touching, then work there.

Easier closer  ·  Harder further back

R1R2—
A2

Double heel raise — full range

20 reps · ×2

All the way up, pause one second, all the way down under control.

Easier hold a support  ·  Harder 3-s lowering

R1R2
B

Toes

Toe walks + single-leg short foot
B1

Toe walks

60 s · steps to beat

Walk on the balls of the feet with the heels high — count the steps.

Easier hold a support  ·  Harder slower and higher

R1R2—
B2

Single-leg short foot hold

10 × 8 s · ×2

On one foot; lift the arch without curling the toes, all three points down.

Easier two feet  ·  Harder eyes closed

R1R2
C

Heels

Heel walks + assisted single-leg raise
C1

Heel walks

60 s · steps to beat

Walk on the heels with the toes lifted clear of the floor — count the steps.

Easier shorter distance  ·  Harder slower and higher

R1R2—
C2

Single-leg heel raise — assisted

12/side · ×2

Fingertips on a wall for balance only; full range up and down.

Easier two legs  ·  Harder no hands

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Shin pain spread along more than a hand's width of bone is a load problem. One sore spot the size of a coin is not — that one needs assessment.
  3. Cut the running volume now, not later. This programme replaces the miles while the tissue catches up.
  4. Isometric holds first: tension without movement is the calmest way to load an angry calf or shin.

Tick it off

MovementRound 1Round 2Best
A1Knee-to-wall repsslow reps in 60 s —
A2Double heel raise — full range20 reps
B1Toe walkssteps in 60 s —
B2Single-leg short foot hold10 × 8 s
C1Heel walkssteps in 60 s —
C2Single-leg heel raise — assisted12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-CALFSHIN-F