Calf Strain Strengthening Exercises
Outlined below are a series of strengthening exercises used in the treatment and rehabilitation of calf strain injuries.
The following examples are for information purposes only. We highly recommend seeing a sports injury professional or Doctor.
Strengthening should be done in conjunction with stretching only when the muscle are free from pain. Begin with the easier exercises. When they become too easy, replace them with a more difficult exercise. There is no need do all the exercises at once.
Exercise 1: Resisted Plantarflexion
- This is a gentle exercise to start with
- Hold a loop of resistance band and use it to apply restistance as you point the foot away (plantarflex).
- Start with just 2 sets of 10 once a day and build up to 3 sets of 20 twice a day.
- If it does not hurt the next day then increase the resistance by shortening the section of band.
Exercise 2: Seated Calf Raise
- This is a gentle exercise that will strengthen the Soleus muscle
- Sit on a chair with the knees bent and lift your heels off the ground as high as possible.
- Resting a weight on the knees will increase the resistance
- Start with 2 sets of 10 once a day and increase a little every two or three days when you are sure there has been no adverse reaction (pain).
Exercise 3: Calf Raise
- Stand on a step with the heels off the back of the step.
- Make sure you have something to hold on to.
- Lower the heels just below the step.
- Then rise up onto your tip toes.
- Start with 2 sets of 10 reps provided it is pain free.
- Gradually build up to 3 sets of 20 reps
- If after a few days this feels easy, transfer more of your weight on to the injured leg and then go on to single leg calf raises.
Exercise 4: Single Leg Calf Raise
- Stand with one foot on the step and the heel off the back.
- Bend the other knee to keep the foot out of the way.
- Lower the heel slightly below the step and then rise up on to the tip toes.
- Start performing 2 sets of 10 reps and greadually increase.
Exercise 5: Bent Knee Calf Raise
- To strengthen the soleus, perform a calf raise as described above, but keep the knee slightly bent.
- Perform 2 sets of 10 reps and gradually increase.
