Calf injuries occur when the muscle along the lower back portion of your leg is stretched beyond its capacity, overused, placed under sudden stress or undergoes a direct blow. Once you've recovered from a calf injury, stretching and strengthening exercises can help condition the muscle to prevent future injury, explains the Langone Medical Center at New York University.
Towel Stretch
Practice the towel stretch to begin rehabilitating your injured calf right away, suggests University Sports Medicine. Sit on the floor or a weight bench with the injured leg extended in front of you. With your knee straight, gently pull each end of a towel looped around your foot toward your body until you feel a gentle stretch. Hold the stretch for 15 to 30 seconds. Relax the muscle, and repeat two more times.
Standing Calf Stretch
Once you can perform the towel stretch easily and without pain, try standing calf stretches. Place your hands flat on a wall at the same level as your head, and stagger your legs with the injured leg behind you. Keep your heel against the floor and slowly turn your foot in toward your body until you feel the stretch in your injured calf. Perform three 15 to 30 second repetitions of the stretch several times each day.
Foot Flexion
Begin strengthening your injured calf using a resistance band once you can stretch without pain, usually after two to three days. Sit on the floor or a flat weight bench with the injured leg extended in front of you and a resistance band looped around the ball of your foot. Holding the ends of the band in each hand, carefully point your toes away from your body. Return your foot to a neutral position and repeat for two to three sets of 10 to 20 repetitions. Gradually increase the resistance by holding the band further from the ends.
Seated Calf Raise
Start with more challenging calf exercises such as the seated calf raise, once you can stand on your toes without calf pain, according to University Sports Medicine. Sit on a flat weight bench with an aerobic step placed about a foot in front of you. Place the balls of your feet on the edge of the step, letting your heels lower toward the floor. Slowly lift your lower legs up onto the balls of your feet, raising your heels as far as possible without pain. Repeat the exercise for two sets of 10 repetitions, gradually adding more as your calf strength increases, says Sports Injury Clinic.
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