If you feel a sudden pain at the back of your lower leg, in your calf muscle, you may have strained it. The damage inflicted by a strain varies, but the most severe cases usually signify a complete tear or rupture of muscle fibers. If this occurs, rest followed by rehabilitation is required to return the muscle to its natural strength and elasticity. If you have any specific questions regarding exercise, consult your doctor or other health care professional.
Range of Motion Stretching
Rehabilitation begins by restoring movement after having rested the muscle. It is best to start with light stretches, focusing on increasing flexibility. To do this, lean against a wall with your hands shoulder-width apart. Take one step forward so you are in a striding position. While maintaining your position and with both heels touching the floor, shift your weight onto your leading foot. With your weight on your front foot and your hands supporting you, push against the wall, forcing your center of gravity back, until you feel a slight pull on your calf. Hold this for 30 seconds, and then repeat on the other leg.
Advanced Stretching
Once a basic range of motion has returned to the affected muscle, move on to some more advanced moves. Each individual stretch is designed to work a different part of the calf muscle. To exercise the gastroc muscle, position the balls of your feet on a step and hold onto a railing. Move your body backward, allowing the railing to take your weight while pushing against the step with your feet. When you feel a pull in your calves, hold the position and count to 30.
For the soleus muscle, sit down with the balls of your feet resting on a step. Place a light weight on your lap and push down. This should force your heels down, simultaneously stretching the muscle.
For the tibia muscle, bend the leg at the knee, grasping your foot behind you, as if you were going to stretch your quadriceps muscle. Rather than positioning your weight forward, focus instead on pulling your foot further toward your back. You should feel a slight pull in your lower leg and around your ankle. Count to 30, and then switch legs. If you feel the pull on your quad, you are not applying enough leverage to your foot.
Strengthening the muscle
When the elasticity has returned to the injured muscle, focus on strengthening it. There are a number of exercises designed for this.
Sitting down, place your foot through a resistance band and grasp the other end with your hands. Pull the band toward you while simultaneously pushing the band away from you with your foot. Repeat this movement ten times, and perform two sets.
Rest the ball of one foot on the edge of a step. Raise yourself onto your tiptoes and hold for a moment before returning to the original position. Repeat 10 times and then move onto the other leg. You also can perform this exercise with a slight bend in the knee, which will isolate the soleus muscle.
Work some dynamic moves into your routine: Stride around a room going as far up onto your tiptoes as possible with each step. Start off slowly and increase the speed and number of paces over time.
