Calf & Ankle Pain

12-Week DIY Home Physiotherapy Program

piriformis syndrome rehab

A lot of runners struggle with ankle instability and persistent calf pain and tightness. These are frustrating injuries that can slow you down, or even stop you from running. But the good news is, we can help you fix your ankle and calf pain. As expert physios and runners, we have developed a simple, DIY physiotherapy program to guide you back to pain-free running! 

This 12-week program includes:


A structured week-by-week physiotherapy plan


Over 100 targeted calf and ankle exercises


Easy to follow video tutorials for each exercise


Weekly progressions to more challenging exercises


Unlimed physiotherapy support

The complete calf pain rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

Preview Exercises

Here are a few of our favourite exercises for calves and ankles. Inside the program there are hundreds more!

Single Leg Calf Raise

12 reps each side

Star Balance

12 reps each side

Side to Side Toe Hops

12 reps each side

How Does The Online Rehab Program Work?

The calf and ankle program is a 12-week step-by-step guided physio program that has been carefully developed for you to do at home. It has been designed by Physiotherapist Alina Kennedy and follows the same treatment schedule she prescribes for her patients in the clinic. 

The program includes a structured series of calf and ankle strengthening exercises, core stability, single leg balancing, running form drills, as well as stretching and foam rolling.  Every exercise includes a detailed video tutorial to help you confidently do each exercise on your own at home. 

Each week includes 6 short workouts you can do at home, at any time with only some basic equipment. There is no pressure to complete the workouts in any time limit. You can progress through the program at your own pace and fit in the workouts around your schedule.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


What Causes Calf Pain During or After Running?

The calf muscle does a lot of work when you’re running and if your feet and ankles are weak or your glutes/hamstrings are weak (or both), then your calf is going to be forced to do excess work which leads to fatigue and stress in the muscle. 

In some cases, the pain in your calf can be significant enough to stop you from running as far as you’d like and it can also lead to a lot of soreness after a run.

How is Calf Pain and Tightness Treated?

Calf pain treatment for runners consists of a program designed to release tightness and also strengthen all the muscles through the back of the leg to reduce strain.

In addition to a calf strength regime, stretching tends to assist and improve most symptoms if performed correctly.

Is This Program Right For Me?

This program is specifically designed for runners who are seeking to fix calf pain and tightness. Specifically, you should have confirmed this diagnosis with a medical professional and received clearance to commence exercise rehabilitation.

It is not suitable for people suffering from any type of traumatic injury, leg fracture, muscle or tendon tear, or who have had recent surgery. It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or balance on one leg.

Do I Still Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence states that runners with calf pain recover best with an exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. It’s structured in a way that accommodates varying fitness levels but will gradually build and progress over the program. At first, we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes. When you sign up, you won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

The Calf Pain Rehab Program is $7.99 a week, and the first week is free!

That means the total 12-week program costs $88.

After the 7-day free trial, you will be charged $7.99 per week from your nominated credit card.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card will not be charged until after the conclusion of the free trial period.