Do 10 repetitions of this exercise. You may find it easier to do this exercise with the knee on your injured leg slightly bent at first. Gradually work your way up to doing it with your leg stretched out straight.
For the greatest benefit, rotate your foot and ankle 10 times in each direction (clockwise and counterclockwise).
If you’re not sure whether it’s safe to do these exercises with your injury, talk to your doctor or a physical therapist.
Hold this position for 15 seconds at a time and repeat 4 times. Allow your leg to rest for a few seconds between repetitions.
Stay in that position for around 15 seconds and repeat the stretch 4 times with brief rests in between. [7] X Research source
You can repeat this exercise 4 times or do as many reps as you feel comfortable with. As you build strength, try raising yourself up on the injured leg alone. Try to work up to being able to do the same number of reps on both sides.
Always take care when doing these stretches not to make your injury worse. A little tightness or discomfort is to be expected, but stop if you feel pain.
Doing light exercises, such as swimming or walking, can help rebuild strength and promote healing during the first few weeks after you strain your calf. As your strain heals, avoid moderate and strenuous exercise, such as running, aerobics, dancing, and other high-impact exercises.
March in place for up to 3 minutes, pumping your arms with your elbows bent as you march. Alternate placing your left and right heels on the floor in front of you, punching out with both arms at the same time. Aim to do 60 heel digs in 60 seconds. Do 30 knee lifts. Alternately raise each knee at a 90° angle and touch the knee with your opposite hand. Keep your back straight and your stomach muscles tight as you do this. Aim for 1 knee lift per second. [14] X Expert Source Julian Arana, M. S. eD. , NCSF-CPTCertified Personal Trainer Expert Interview. 19 March 2020. Do 10 shoulder rolls, 5 forward and 5 backward. If you like, you can march in place while doing this. With your feet shoulder-width apart and your arms stretched straight out in front of you, carefully bend your knees and then straighten up to your starting position. Repeat this 10 times.
The Downward Dog yoga pose. A calf stretch with a towel or resistance band. Sit on the floor with one leg bent and the other straight out in front of you. Wrap a towel or band around the foot on the straight leg and gently pull your foot back towards you until you feel a stretch in your calf. Switch sides after 15-30 seconds. A heel-drop stretch. Stand with the balls of your feet resting on the edge of a step or a box. Let one heel drop toward the floor while bending your other leg forward slightly at the knee. After 15-30 seconds, switch sides. [17] X Expert Source Julian Arana, M. S. eD. , NCSF-CPTCertified Personal Trainer Expert Interview. 19 March 2020.
