Understanding Western Bulldogs, Marcus Bontempelli’s Calf Injury: Key Insights and Recovery Strategies

Written by Tim Madden Athletic Performance Coach at Athlete’s Edge Albury

Why Are Calf Injuries So Hard to Recover From?

Calf injuries like the one Marcus Bontempelli recently suffered are among the trickiest to recover from. Why? Because the soleus muscle, a major part of the calf, takes on an incredible amount of force during movement. When accelerating, it absorbs up to 8.4-10.7 times body weight —more than any other muscle in the body. Even at a slow jog, it handles 6x BW.

Compared to hamstring injuries, which deal with much lower forces during slow movements, calf injuries require a completely different rehab approach. If an athlete doesn’t rebuild enough strength and stiffness in the muscle before returning to play, they’re at high risk of re-injury.

🚨 Key Takeaway: A patient, structured rehab plan is essential for a full recovery and long-term success.

The Step-by-Step Recovery Process

Healing a calf injury isn’t just about rest. It requires a smart, progressive approach focused on strength, movement mechanics, and controlled loading.

Phase 1: Early Recovery & Pain Management

✅ Accurate Diagnosis – Scans confirm injury severity and check for additional issues like Achilles irritation.
✅ Reducing Load on the Calf – Crutches or a moon boot may be needed initially to prevent further strain.

Phase 2: Rebuilding Strength

✅ Targeted Strength Work – Using run-specific isometric exercises (such as Alex Natera’s protocols) to track progress.
✅ Strength Benchmarks – Athletes must hit certain force outputs before moving to more dynamic training.

Phase 3: Reintroducing Movement

✅ Plyometrics & Jump Training – Skipping, pogo jumps, and hopping drills help rebuild muscle stiffness and strength.
✅ Gradual Increase in Load – Progressing from vertical jumps to horizontal movements like bounding and resisted sprints.

Phase 4: Running & Sprint Work

✅ Focusing on Speed Over Volume – Instead of slow jogging, starting with dribbles, tempo runs, and controlled sprints ensures proper mechanics.
✅ Avoiding Sudden Load Spikes – Gradually increasing intensity instead of jumping straight into full training loads.

Phase 5: Full Return to Sport

✅ Gradual Increase in Training & Game Volume – Managing total time on feet, including walking and standing.
✅ Performance-Based Return – Strength and movement benchmarks determine readiness—not just a set recovery timeline.

Phase 6: Long-Term Strength & Injury Prevention

✅ Ongoing Strength Testing – Using force plates to monitor calf strength over time.
✅ Regular Exposure to High-Intensity Movements – Keeping the muscle strong and resilient year-round.

How Athlete’s Edge Would Approach Bontempelli’s Recovery

If Athlete’s Edge were managing Bontempelli’s rehab, we would prioritise:

🔹 Strength Tracking Before Running – Using force plates to confirm the calf has regained enough strength before reintroducing sprints.
🔹 Gradual Plyometrics Progressing – Introducing low-impact jumps first before moving to full sprint drills.
🔹 Speed Before Endurance – Prioritising fast, game-like movements over long-distance running.
🔹 Monitoring Training Load – Keeping track of force output, plyometric efficiency, and sprint mechanics beyond just the return-to-play phase.

Is a 5-6 Week Recovery Realistic?

The standard recovery timeline for a calf injury ranges from 3-6 weeks, but true readiness depends on:

Severity of the strain
Meeting strength and movement benchmarks
Sticking to a structured rehab plan
Avoiding rushed progression

🚨 Returning too soon increases the risk of re-injury within 2-4 weeks. A measured, strength-based rehab process is the best way to ensure long-term success.

Training to Prevent Future Calf Injuries

To lower the risk of another calf strain, athletes should focus on:

✅ Run-Specific Isometric Exercises – Strengthening the soleus and gastrocnemius to handle high-force demands.
✅ Plyometric Training – Developing muscle stiffness and reactivity to absorb force effectively.
✅ Game-Specific Acceleration Work – Gradually exposing the body to sprinting loads before competition.

The Mental Side of Recovery

Injury rehab isn’t just about physical strength, it’s a mental game too. Athletes need to trust their bodies again before returning to full performance. A well-structured rehab plan builds confidence, reducing hesitation that could lead to compensatory injuries.

How Athlete’s Edge Can Help

At Athlete’s Edge, we take a scientific, structured approach to injury rehab and prevention. Our Speed-Based Rehab Program helps athletes:

✔️ Regain baseline strength levels before reintroducing running.
✔️ Progress through measured, data-driven load monitoring.
✔️ Incorporate plyometric and sprint-based drills into rehab.
✔️ Build long-term resilience to avoid future injuries.

If you’re dealing with a calf injury, or any other setback—our expert coaches can help you come back stronger than ever.

Train Smart, Recover Stronger

Calf injuries can be tough, but with the right rehab approach, you can return to peak performance without setbacks. The key is patience, strength-based progression, and strategic reloading.

Recovering from a calf injury? Athlete’s Edge is here to help.
Let’s get you back in the game—stronger, faster, and injury-free.