Injuries to the calf muscle are common in sports, and are often referred to as a pulled calf. The injury usually occurs when the muscles of the calf are stretched beyond their limit and the muscles begin to tear. Common symptoms of a calf strain include a sudden sharp pain in the calf, pain when stretching and pain when standing on the balls of the feet, researchers at PhysioRoom.com say. Exercising a pulled muscle too early can cause further injury, so a doctor should be consulted before beginning any rehabilitation program.
Towel Stretch
This exercise is performed by sitting on a floor or hard surface with your injured leg extended straight in front of you. Use a towel to loop over the ball of the foot of the injured leg and gently pull your toes toward your body with the towel. Keep your knee straight and hold this position for 30 seconds. Researchers at the University of Buffalo suggest repeating this stretch three times.
Heel Raises
Stand with your feet slightly apart and a chair in front of you for balance. Raise onto the balls of your feet while using the chair to help balance your body. Hold this position for 5 seconds and then slowly lower your body until both heels are on the floor. Repeat this exercise 10 times three times a day.
Single Leg Balance
Try to stand on one foot with the injured leg while not letting the arch of your foot flatten. Do not curl your toes. Hold this position for 30 seconds.
Standing Calf Stretch
Face a wall and put both hands on the wall with your arms at about eye level. Keep the leg with the pulled calf back and the heel of the injured leg on the floor. Bring your non-injured leg slightly forward and bend at the knee, placing most of your weight on the non-injured leg. Turn the injured foot slightly toward the center of the body as you slowly lean forward until you can feel a slight stretch in the back of the injured calf. Hold for 30 seconds and repeat several times a day, the Buffalo researchers suggest.
Wall Jump
Put a piece of tape on a blank wall about 2 feet above your head. From a standing position, jump up with your arms over your head and try to touch the tape. Be careful to land on the balls of your feet and not place too much stress on the injured calf. As the rehabilitation progresses try to do this exercise using only the injured leg, the Buffalo researchers suggest.
