Your calf is made up of three muscles collectively called the triceps surae and, like other muscles, are vulnerable to strains and other injuries. A strain occurs when your muscle is stretched too far resulting in pain, swelling and sometimes difficulty using the injured muscle. After three to five days of complete rest, you can begin to gently stretch the injured muscle, which can be followed with isometric strength exercises and finally dynamic strength exercises.
Baise Calf Stretch
The basic calf stretch is a gentle way to begin rehabilitation on your injured muscles and will help maintain some flexibility while your muscles recover. Sit on the floor with your legs extended. Keeping your legs straight, gently bend your foot forward until you feel a stretch in your calf. Hold the stretch for 10 to 15 seconds and then relax your foot. Bend your knee and repeat the stretch to ensure all three muscles are adequately stretched. Complete this stretch several times throughout the day. If you experience any pain while performing this or any other exercise, stop immediately and allow your muscles more healing time.
Towel Stretch
The towel stretch offers a deeper stretch of the calf muscles and should be performed only after you are able to execute the basic calf stretch pain-free. Sit on the floor with your legs extended. Loop a towel around the foot of your injured leg and hold the ends. Take a deep breath in. As you exhale, use the towel to gently pull your foot back until you feel a stretch in your calf. Hold this position for 15 to 30 seconds before relaxing. Bend your leg and repeat the towel stretch. Complete this stretch in both the straight leg and bent leg positions several times throughout the day.
Isometric Contraction
Attempt the isometric contraction only after you are able to stretch your calf without provoking pain. This exercise helps you safely maintain strength in your strained muscle. Sit on the floor with your legs extended and your toes pointing up. Without moving your ankle, contract your calf muscles. Hold the contraction for 10 to 15 seconds. Repeat the contraction three times and then move to a chair. Sit with your legs bent and feet flat on the floor. Repeat the isometric contractions with your legs bent.
Heel Lift
When you are able to move and stretch your calf without pain, you can begin dynamic strength exercises. Stand next to a wall or sturdy chair for support. With your feet slightly apart, slowly lift your heels off the floor by contracting your calves. Pause at the top of the movement and then lower to the floor. Complete five to 10 repetitions and then repeat the heel lifts while sitting in a chair. As your injury heals and your strength improves, you can progressively increase the intensity of the exercise by using only one leg at a time or adding resistance.
References
- "Anatomy and Physiology, Second Edition"; Elaine N. Marieb; 2005
- PubMed.gov: Gastrocnemius vs. Soleus Strain: How to Differentiate and Deal with Calf Muscle Injuries
