All muscle strains are graded from 1 to 3, based on severity, according to SportsInjuryClinic.net. Grade 3 strains are the most severe and involve tearing of at least 90 percent of the fibers in the injured muscle. Grade 3 calf muscle strains, which typically involve the gastrocnemius or soleus muscle, are challenging to treat and could require corrective surgery if a full rupture is involved. However, grade 1 and 2 calf muscle strains respond well to conservative care, which often involves simple exercises that you can do at home to speed recovery.
Calf Raises
Dr. Henry DeGroot, a Massachusetts-based orthopedic surgeon, suggests doing calf raises about 10 to 14 days after the injury, depending on its severity. Both of your calves should be exercised to ensure that a muscle imbalance does not develop. Initially, perform calf raises while supporting yourself by holding a nearby chair or railing. As recovery progresses, you can do unsupported calf raises. Contract your calves and slowly rock up onto the balls of your feet. Hold the contraction for 1 second before gently lowering your heels to the floor. DeGroot recommends performing this exercise with your knees held straight, then with your knees bent. Do three sets of 10 repetitions in each knee position, two to three times a week.
Massage
Physioadvisor.com suggests massaging your calf to reduce muscle tension and improve muscle flexibility, both of which will help you recover more quickly from calf muscle strain. Sit on the floor, extending your affected leg in front of you and placing a tennis ball under your injured calf muscle. Using your arms and your other leg to help support your weight, slowly and gently roll forward, backward and side to side over the tennis ball to massage the back of your lower leg. Breathe deeply through your nose and try to keep your calf muscle relaxed. Do this exercise for 15 to 90 seconds, depending on the amount of pain or discomfort. You can enhance this exercise by placing your support leg on top of your affected leg, allowing you to work the deeper, harder-to-reach calf muscle tissue. You also can apply sustained pressure over tight spots in your calf muscle for 15 to 60 seconds or until the tender nodule or band relaxes.
Calf Muscle Stretch
According to RunnersRescue.com, performing ineffective warm-up and cool-down routines, engaging in excessive hill work or suddenly increasing your running mileage can lead to calf muscle strains. If you experience a calf strain while running or performing another activity, it's important to immediately discontinue the activity. Pushing through your pain by adjusting your gait or lower extremity mechanics will only exacerbate your injury and prolong your recovery. After you have passed through the acute phase of calf muscle strain, consider performing a calf stretch to lengthen your calf muscle and reduce muscle tightness.
Stand with your hands against a wall and place your affected leg behind you. While keeping your injured leg straight, with the heel flat on the floor and foot pointed straight ahead, slowly lean forward by bending your lead leg. You should feel a gentle stretch in the middle of your injured calf muscle. Hold this stretch for 10 to 15 seconds, then repeat your stretch a total of six to eight times. Do the calf muscle stretching routine two to three times a week.
