The calf consists of two muscles: the gastrocnemius and soleus. The gastrocnemius is larger and runs along the back of the lower leg from the end of the thigh bone to the heel. The soleus is found underneath the gastrocnemius and connects the shin bone to the heel. Injury to these muscles in which the muscle fibers are overstretched or torn is referred to as a calf strain or sprain. Although many use the two terms interchangeably, strain refers specifically to an injury of the muscles, whereas sprain refers to an injury of the ligaments.
Calf Strengthening Exercises
Exercises designed to strengthen the muscles of the calf are commonly recommended by doctors as part of the treatment plan for calf strains. The time frame for initiation of these exercises depends on the severity of the injury. For grade I strains, which involve only slight overstretching of the muscle, exercises might be started seven days after the injury. Grade II strains are more severe and involve a partial tearing of the muscle. Strengthening exercises should be withheld up to 14 days after the injury. Grade III strains are very serious and involve a complete tearing of the muscle. Surgery is required to repair the muscle.
Resisted Plantarflexion
For this exercise, you will need a rubber resistance band. This can be purchased from your local sporting equipment store or your physical therapist. Start with a band that has a low resistance, then gradually work up to one with a higher resistance. First, sit down on a table or the ground. Extend your injured leg in front of your body. Wrap the band around the ball of your foot and hold the ends with your hands. Gently push your foot away from your body as if you are pushing down on a gas pedal. Release and bring your foot back to the starting position. Do two sets of 10 repetitions.
Seated Calf Raise
To do this exercise, sit down in a chair with your feet flat on the floor. Raise your heels up while pushing off the balls of your feet. Pause for several seconds at the top, then lower your heels back down to the ground. Do two sets of 10 repetitions. To increase the difficulty of this exercise, try placing a weight on top of your thighs.
Standing Calf Raise
Standing calf raises might be done if you are able to perform resisted plantarflexion and seated calf raises without pain. Stand on top of a step. Place your feet so that your heels hang over the side of the step. Raise your heels up while pushing off the balls of your feet. Lower your heels back down until you feel a slight stretch in the calves. Do two sets of 10 repetitions. This exercise can be made harder by standing on only one leg at a time.
Recommendation
The goal of rehabilitation is to strengthen the calf muscles so that you can return to your normal activities. Begin each exercise with two sets of 10 repetitions a day. If you are able to do this without pain, you may gradually progress to three sets of 20 repetitions, two to three times a day. To old adage "no pain, no gain" should not be applied here. If you have pain during these exercises, reduce the number of repetitions or difficulty of the exercise. You may return to your normal activities when are able to perform three sets of 20 standing single calf raises without pain.
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