A pulled or strained calf muscle occurs when the calf muscle is stretched beyond its limit, causing partial tears of the small fibers in the muscle. Calf strains are common in sports such as running, soccer or football, as these sports require the participant to use sudden bursts of speeds. According to Mount Sinai Medical Center, tight muscles, overexertion, fatigue and cold weather conditions are also risk factors for a strained calf muscle. Treatment for calf strains include, rest, ice, compression and elevation. Depending on the severity of your strain, surgical treatment may be warranted. Once initial healing has taken place, your doctor or rehabilitation therapist will recommend stretching and strengthening exercises for you.
Active Stretches
Once your acute pain has subsided, begin stretching exercises for flexibility. Start by sitting on the floor with your legs in front of you. Gently pull your toes back towards you. Hold this position for a few seconds and then relax. Repeat the exercise 10 to 20 times, three to five times a day.
Next, sit on the floor with your knees bent and feet flat on the floor. Raise your toes up towards you, keeping your heels on the floor. Hold this stretch for a few seconds and then relax. Perform this exercise 10 to 20 times, three to five times a day.
Towel Stretches
Sit down on the floor with your legs extended out in front of you. Place a towel around the ball of your injured foot. Keeping your knee straight, gently pull the ends of the towel toward you. You should feel a gentle stretch at the back of the calf. Hold for 30 seconds and repeat three times.
Resistance Band Exercises
Sitting with your legs outstretched, place the resistance band around the ball of your foot. While holding the ends of the band with both hands, press the ball of your foot away from your body, pointing your toes. Return to the start position and repeat. Do 10 repetitions, three times a day.
Next, attach your resistance band to a door and sit in front of the door with your legs extended out in front of you. Wrap the band around the ball of your foot and pull your toes towards your body. Slowly return to the start position. Repeat this exercise 10 times, at least three times per day.
Single Leg Balance
Stand on the injured leg without letting the arch of your foot flatten. Without curling your toes, hold this position for up to five minutes. When this exercise becomes too easy, perform it with your eyes closed.
Calf Raises
Position yourself behind a chair with your feet shoulder width apart. Lift you heels off the floor as high as possible, holding for five seconds. Slowly lower your heels back to the floor and then repeat. Perform a set of 10 repetitions, three times a day.
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