Rehabilitation programme for Calf Strain

This rehabilitation programme is intended as a guide only. We recommed seeking professional advice before carrying out any form of exercise. All timelines are given as an indication only.

Grade 1 Injury

Stage 1: Days 0 +

• Rest as much as possible.
• Ice - this should be applied for 15 minutes every 2-3 hours. Make sure you wrap the ice in a wet towel to prevent skin burns.
• Compression - apply a compression bandage or tubi-grip bandage to help reduce swelling and bleeding.
• Elevation - put you feet up and read about treatment and rehabilitation of your injury. Elevating the leg will help swelling and blood run away from the injured muscle.

Stage 2: Days 3 +

• If it is comfortable to do so, stretch both calf muscles gently, 3-5 times a day.
• Visit a sports injury professional for a sports massage.
• Electrotherapy such as ultrasound may also be beneficial.
• Continue to rest from any aggravating activities.
• Continue to wear a compression bandage.

Stage 3: Days 7+

• Continue to stretch on a daily basis.
• Continue with sports massage if necessary.
• Start to strengthen the calf muscles. Resistance bands can be used initially, followed by calf raises and then single leg calf raises.
• Remember not to do any exercises if they are painful.
• Gradually incorporate some running into your program once you can acheive 3 sets of 20 single leg calf raises, pain-free!

Grade 2 Injury

Stage 1: Days 0 +

• Rest as much as possible - use crutches if necessary.
• Ice - this should be applied for 15 minutes every 2-3 hours. Make sure you wrap the ice in a wet towel to prevent skin burns.
• Compression - apply a compression bandage or tubi-grip bandage to help reduce swelling and bleeding.
• Elevation - put you feet up and read about treatment and rehabilitation of your injury. Elevating the leg will help swelling and blood run away from the injured muscle.
• Once it is comfortable to do so, perform some active stretches - pull your toes towards you, hold for 2-3 seconds and then relax and repeat 10-20 times.
• If you are walking, try using heel pads to temporarily shorten the calf muscles and take the strain off them.

Stage 2: Days 7 +

• Continue to wear the compression bandage.
• Continue to rest from any aggravating activities.
• If it is comfortable to do so try to gently stretch both calf muscles 3-5 times a day.
• Instead of icing, try alternating hot and cold for 5 minutes each, for 20-30 minutes 3 times a day.
• Visit a sports injury professional for a sports massage.
• Electrotherapy may also be beneficial.

Stage 3: Days 14 +

• Start to gently strengthen the calf muscles if it is comfortable to do so.
• Start with resistance band plantarflexion and progress to calf raises and then single leg calf raises.
• Continue to stretch regularly.
• Continue with sports massage if necessary.
• Gradually incorporate some running into your program once you can acheive 3 sets of 20 single leg calf raises, pain-free!

Grade 3 Injury

• Stop playing and rest immediately.
• If you are concerned that the muscle may be ruptured, go straight to a Doctor or Hospital.
• If the muscle is ruptured or there is considerable damage the usual treatment involves an operation to repair the muscle.
• If the muscle is not completely torn, follow a grade 2 programme.

Stretching exercises >>