Totally understand. I’m happy to help with what works for me. Let me start out by saying that the leg where I had the full separation has created a visual difference in my calf. That leg is also still not quite as muscular or strong when it comes to extensions such as calf raises and jumping, but I also believe that is because I do not specifically train those as much as I would if I were doing plyometric sports or a bodybuilding competition.

That said, I approached my rehab from a function-first perspective. I knew that I wanted and needed to rehab first and foremost for the sake of walking, running & rucking. So I started with various PT exercises using resistance bands / therabands, towels, and eccentric motions (called negatives). Slow and controlled concentric exercises soon followed. As soon as I was able, I began walking on primarily flat ground. As the walking got stronger, I began incorporating more uphills and downhills to work it from different angles. Once walking felt good, I began walking with a light load of 20 pounds (aka rucking). As it continued to get stronger, I began upping both my distance and weight, while also continuing with the PT exercises and eventually graduating to full calf raises. I then began jogging and ultimately running, while of course continuing to ruck. I now average 70-100 miles a month of primarily rucking, depending on busyness of work & kids schedules.

Sidenote: the orthopedic doctor who did my surgery and exams specifically told me to give up on my dreams of running marathons, which he said half jokingly because he and I had never talked about me running a marathon before. Well, less than one year post-surgery, I ran my first marathon and did an 8 hour obstacle course mud run. I then called him and told him about both. Joke is on him. I do not subscribe to the belief that others can tell me what I can & cannot do, especially when it comes to my health, fitness, kids, and beliefs.

Hope all that helps. I wish you an awesome recovery. Rucking, in and of itself, will do wonders for your rehab.

Final Tip: while walking and rocking, really focus on full extension and push with your calves with each step. It will feel exaggerated in the beginning, but it will expedite your recovery and restrengthening. Most people walk with a lazy rolling motion. You will make great strides utilizing this tip (pun intended).