The calf muscles are the lean muscles at the back of the leg between the knee and the Achilles tendon. Walking, running, improper weight distribution and other lower-body activity can cause injuries or soreness in the calf muscles. If you sustain a minor injury to your calf, you might feel tightness, soreness or pain when the calf muscle is contracted. If you are experiencing soreness in your calf muscles, you can relieve your symptoms and prevent further injury, primarily using the RICE (rest, ice, compression and elevation) method.
Step 1
Rest your legs as much as possible within the first 48 hours of sustaining an injury or feeling the soreness. Avoid unnecessary standing or walking and limit lower-body exercise for two to three days or until symptoms subside.
Step 2
Apply ice in the form of a cold compress to your calves. Place ice in a plastic bag and seal or tie a knot in the bag to eliminate leaks. Place the bag in a towel and apply to your calves for 20 minutes every two hours.
Step 3
Wrap your calf in a compression bandage (e.g., ACE bandage) to prevent swelling and provide resistance when stretching or walking.
Step 4
Elevate your legs when sitting on the couch or lying in bed by placing a pillow under your calves. Elevation reduces pressure on your legs and can help to prevent swelling.
Step 5
Take an over-the-counter non-steroidal anti-inflammatory drug (NSAID), such as ibuprofen or acetaminophen, to relieve soreness or pain.
Step 6
Use an over-the-counter sports cream, such as Aspercreme. Apply the cream to your calves and gently massage it into your skin in a circular motion. You may experience cool and warm sensations as the menthol or other primary ingredient is activated.
Step 7
Stretch your calves to loosen the muscles and reduce the contractions. Stretch slowly and gently. Stand with feet shoulder-width apart and slowly lift your heels, bringing your weight up onto the balls of your feet. You should feel a slight stretch in your calves. Lower yourself back down and repeat five to 10 times. Discontinue stretching if you experience any type of pain.
Tips and Warnings
- Stretching before exercising can reduce strains or soreness thereafter. Stay hydrated. Dehydration can affect the flexibility of your muscles making you more prone to injury and muscle strains.
Things You'll Need
- Ice
- Clean Towel
- Compression bandage
- Pillow
- Over-the-counter pain reliever
- Over-the-counter sports cream
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