The muscles in your calves, the gastrocnemius group, can become strained easily through muscle cramps, overuse or other types of injuries. Strengthening your muscles after a calf strain can be a long process depending on the grade, or severity, of your strain. Consult your doctor or physical therapist before you begin a new rehabilitation routine, to be sure you are not opening yourself up to further injury.
Step 1
Reduce the swelling associated with your calf strain before actively begin to strengthen the muscles. Ice your sore calf for 15 minutes every two to three hours for the first couple of days after your injury, suggests Sports Injury Bulletin. Take over-the-counter pain relievers to reduce your pain and the inflammation. After a few days, you can begin active stretching.
Step 2
Sit with your legs out straight in front of you and hook a towel around the sole of your foot. Hold either end of the towel with your hands, forming a U shape. Gently pull on the towel, forcing your toes up toward the ceiling, until you feel a slight pull, but no pain, in your calf.
University Sports Medicine, a rehabilitation center associated with the University at Buffalo School of Medicine and Biomedical Sciences, recommends this stretch as a good starting point to strengthening your calves because you can slowly increase the amount of resistance as you heal.
Step 3
Loosen up your strained muscles before you incorporate heavy-duty calf strengthening exercises into your routine. Stand up straight facing a wall and take a step back with your hurt leg so your feet are shoulder-width apart. Put your hands flat on the wall and push, holding the position for up to 30 seconds if possible. You'll feel a stretching in the calf of your back leg as the muscle loosens up.
Step 4
Perform raises by the seventh day post-injury, Sports Injury Clinic explains, to strengthen your strained calves. Using a set of stairs as your equipment, place the front half of your feet on a step, allowing your heels to hang off the surface. Drop your heels down below the stair, while using the banister for balance. You'll feel a pull in your calves as you hold the pose for five seconds. Work up to 10 repetitions per set.
Things You'll Need
- Ice packs
- Towel
- Pain relievers
