Your calf is made up of two muscles: the gastrocnemius and soleus muscles. The soleus muscle is positioned under the gastrocnemius, and attaches to the Achilles tendon in your heel. If you injure your soleus, you're likely to feel pain in your lower calf, according to the Sports Injury Clinic website. Strengthening exercises, as well as stretches, will form an important part of your rehabilitation.
Basic Soleus Stretch
Stand with your toes a few inches from a wall and your hands pressed against it at shoulder height, says the Teach PE website. Step back with your injured leg, bend both legs and lean into the wall until you feel a stretch in the lower part of your back calf. Hold the stretch for between 10 and 30 seconds, then relax. Make sure you keep both heels on the floor throughout the stretch.
Intermediate Soleus Stretch
Start in the same position as the basic stretch, then bring your injured leg forward, placing the toes up the wall and your heel as close to the base of the wall as possible, says Sports Injury Clinic. Bend both knees to feel the stretch in the lower part of your calf and hold for between 10 and 30 seconds.
Advanced Soleus Stretch
This exercise should only be attempted once you can comfortably perform the preceding stretches. Position a step or bench near to a wall, so you can hold on to it for support. Then, standing on the step, drop the heel of your injured leg off the edge. The other foot can either be wrapped around the ankle of the leg you're stretching, or placed on top of the step. Hold the stretch for between 10 and 30 seconds.
Squatting Stretch
This yoga stretch, also known as garland pose, is another advanced exercise. Squat down as far as you can, aiming to get your buttocks in line with your heels, says Yoga Journal. Try to keep your heels on the floor, then use your elbows to separate your thighs and lean your torso through your legs. You should feel the stretch in your ankles, calves and groin. Hold for 30 seconds to one minute. If this pose is too difficult at first, sit on a chair with your knees bent at right angles and your feet flat on the floor. Lean your torso forwards as far as possible between your legs and hold.
