A torn calf occurs when you stretch the muscle -- usually forcibly -- beyond its normal limits, causing a tear in the tissue. A Grade 1 injury involves just a few fibers and may not be painful until after your workout. Grade 2 is more serious and usually painful, and Grade 3 tears the muscle completely and is extremely painful. Regardless of severity, initial treatment for a torn calf muscle should always be rest, ice, compression and elevation, or RICE. You should be able to exercise on a Grade 1 injury after about a week, but a Grade 2 tear will require longer, and Grade 3 generally requires surgery and several months off.
Step 1
Stretch. The first step in rehabilitation for a torn calf muscle is usually gentle stretching, says PhysioRoom.com. This helps reduce scar tissue and prevent further injury. Stand about arm's-length from a wall and press your hands against it at shoulder height. Take a step back with your injured leg and keep it straight as you bend your other leg and gently lean into the wall. Hold for about five seconds and repeat 10 times. Stop immediately if you feel any pain or other symptoms return.
Step 2
Strengthen your calf muscles. The tear will weaken your injured muscle, so rebuild it before returning to regular activity. Stand facing a wall or holding on to the back of a chair, with your feet about shoulder-width apart. Slowly raise both heels off the ground as far as you can without causing any pain -- the aim is to eventually be able to stand on your tip-toes, but don't force the movement. Lower your heels to the ground and repeat 10 times. As your strength returns, try doing the calf raises on the injured leg only, keeping your other leg off the ground.
Step 3
Stay active with strength training for your upper body. Weights are great way to build strength and muscle tone. Work your chest and arms on one day and your shoulders and back on another, to give your muscles time to recover between sessions. Start with lighter weights and gradually increase the load as your strength improves. To work your chest, biceps and triceps, for example, do bench presses: Lie on a bench and raise and lower a barbell or free weights directly up above your chest. If you prefer not to use weights, toning exercises such as pushups and abdominal crunches are good ways to stay active while your calf muscle heals.
Step 4
Warm up to prevent further injury. Once your doctor or physiotherapist advises you it's safe to return to your regular activity levels, make sure you warm up before every workout. Your calf muscles will be more flexible and less vulnerable to strain if you raise the tissue temperature by two degrees before starting your full workout. For best results, aim to warm up for at east 20 minutes, starting off with a light, 10-minute jog to raise your body temperature. Once your muscles are warm, do some gentle stretches, then start activity-specific exercises -- for example, if you're playing basketball, you may want to do a series of squats and jumps.
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