The muscles located on the back of your lower leg are referred to as calf muscles and include the gastrocnemius and soleus. These muscles are integral parts of the musculature used in walking, running and lifting, and can be strained or torn in everyday activity or while playing sports. If you have injured your calf, there are a number of exercises you can perform to rehabilitate them using your body's weight and simple stretches.
Towel Stretch
One of the easier rehabilitation exercises for a calf strain is the towel stretch. Sit on the floor or on a bench, and straighten your legs. Place a towel around one foot, and grab each end with one hand. Keeping a straight torso, gently pull on the towel to a point where you feel your calf stretching but not to the point of pain. Hold the stretch for 30 seconds, keeping your knee straight. Repeat three times.
As you begin your rehab program, stretch your calf slightly without inducing pain.
Calf Raises
A calf raise is a simple movement in which you lift your heels off the floor and put your weight on the balls of your feet. Stand behind a chair with your hands on the chair for balance, or in front of a wall with your hands against the wall at shoulder height, and raise your heels off the floor. Hold for one or two seconds, then lower. Repeat 10 times, then switch legs. Variations of calf raises include single-leg raises and bent-knee and straight-leg raises.
Resisted Dorsiflexion and Plantar Flexion
Using a towel or resistance band, assume the position you used in the towel stretch. For the dorsiflexion exercise, use a resistance band or cord wrapped around your foot and tied to an object beyond the bottom of your foot. Bend your foot backward toward you slowly so that you can feel the resistance of the band. For the plantar flexion exercise, you may use a towel. Bend your foot forward or away from you, and make sure you feel the resistance of the band as you do so. Repeat each exercise 10 times, and do three sets of 10 each.
Standing Calf Stretch
Lean against a wall with your legs spread about one foot apart, with your non-injured leg forward and knee slightly bent. As you slowly lean forward, keeping your rear heel on the floor, turn the rear foot slightly inward until you feel your calf stretch. Hold for 30 seconds, and repeat this exercise several times during the day.
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