Calf Strain Exercises

Calf strain exercises

Both stretching, strengthening and sports specific exercises are important for recovering from calf strain injuries. Here we explain the rehabilitation exercises for treating a torn calf muscle.

The following is for information purposes only. Always consult a professional before attempting self-treatment.

When can I start exercises?

Rehabilitation exercises can begin once the initial acute phase has passed and pain allows.

This may be a couple of days or longer depending on how bad your injury is.

The following exercises are used in the rehabilitation of calf strain injuries. For more detailed information on which exercises to do when check out our Calf strain rehabilitation program.

Assessing flexibility

  • Before you begin calf strain exercises, it is a good idea to assess the flexibility of your calf muscles.
  • One method of assessing calf muscle flexibility is to apply gentle pressure to the forefoot with the patient sitting with the leg out straight in front.
  • There will be a point where the resistance noticeably increases as the muscle begins to stretch.
  • It is likely the therapist will feel this before the patient feels a stretch on the calf muscles.

Stretching exercises

The following stretching exercises form part of Calf strain rehabilitation:

Active calf stretch

  • Active stretching is used in the early stages of a calf injury as it applies only a gentle stretch to the muscle.
  • Muscles work in pairs and by contracting the muscles in the front of the lower leg, the muscles at the back must relax.
  • In order to stretch the gastrocnemius, sit on the floor or a chair with the leg straight out in front of you. Pull the toes and foot back towards you, hold for a couple of seconds and relax. Repeat this 10-20 times.
  • To stretch the soleus muscle, sit with the knees bent and feet on the floor. Raise the toes and foot up towards you, keeping the heel on the floor. Hold for a couple of seconds, relax and repeat 10-20 times.

Gastrocnemius stretch

Calf Strain Exercises
  • To stretch the big gastrocnemius muscle the back leg must be kept straight.
  • Calf strain exercises should be pain-free. Do you do this one in particular, if you have any pain. It is important to allow your muscle to heal before you start stretching it.
  • Stand with the leg to be stretched at the back and hands on a wall at shoulder height.
  • Bend the front knee and lean forward, keeping the back knee straight and pushing the heel down into the floor.
  • When you can feel a stretch, hold for 20 seconds.
  • If the stretch eases, lean further forwards until you can feel it again. But do not push too far in the early stages.
  • Perform 3 repetitions and repeat this 3-5 times a day.

Sign up now

A comprehensive step by step calf strain rehabilitation program created by Senior England Rugby Team Physio Phil Pask

See more…

Soleus muscle stretch

Soleus muscle stretch
  • To stretch the deeper soleus muscle the knee of the leg to be stretched needs to be bent.
  • This is because the soleus muscle attaches below the knee and bending the knee allows the gastrocnemius muscle to relax leaving the soleus on stretch.
  • Lean against a wall with the leg to be stretched at the back.
  • Bend the knee keeping the heel in contact with the ground until a stretch is felt.
  • Hold for 15 to 20 seconds and repeat three times.
  • If a stretch is not felt then another method is to place the ball of the foot against the wall and bend the front knee until a stretch is felt.

Stretching on a step

  • As flexibility increases or if you have particularly flexible calf muscles it may be better to stretch using a step. Lower the heel off the step dropping down until a stretch is felt.
  • Hold for 15 to 20 seconds for 3 repetitions and repeat 3 to 5 times a day. The soleus muscle can be stretched similarly but with the knee of the leg to be stretched kept bent.

Calf strain rehab program

Strengthening exercises

The following strengthening exercises form part of Calf strain rehabilitation:

Plantar flexion with band

plantar flexion band exercise
  • This is a gentle exercise to start with using a rehab or rubber resistance band.
  • It is more suitable in the very early stages of rehab as long as pain allows after a severe contusion.
  • Hold a loop of resistance band and use it to apply resistance as you point the foot away or plantarflex the foot.
  • 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.
  • If there is any pain during, after or the next day then reduce the load or rest a bit longer.

Seated calf raise

  • This is a gentle exercise that will strengthen the soleus muscle which is the smaller muscle lower down.
  • This is also an early-stage rehab exercise as it can be done with no weight at all, to begin with, if necessary.
  • 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).

Calf raise

Calf raise
  • Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance.
  • Lower the heels just below the step then raise up onto tiptoes.
  • Start with 2 sets of 10 reps provided it is pain-free and 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.
  • This exercise can also be done leaning against a wall if a suitable step is not available.
  • To isolate the soleus muscle the calf raise exercise can be done as above but with the knee bent to 45 degrees which puts more load onto the soleus muscle.

Step back

calf step back
  • This exercise is more suitable for the later stages of rehabilitation when the athlete is attempting to return to more specific sports training.
  • The athlete steps back and then in one movement steps back onto the step.
  • This is a more explosive, plyometric exercise related to the specific demands of sport. It works the calf muscle eccentrically during the stepping back phase and plyometrically as they push off.
  • The athlete should be capable of normal running before starting this exercise.
  • Alternate so both legs are exercised and do not do any more on the good leg than you can achieve with the injured leg.

Calf Strain Rehabilitation Program

Our step by step Calf strain rehabilitation program takes you from initial injury to full fitness.

Related articles

  • Gastrocnemius tendinopathy

    Gastrocnemius tendonitis is inflammation of the gastrocnemius tendon. It is one of the calf muscles at the back of the lower leg. It is an…

  • Calf pain

    Calf pain refers to pain at the back of the lower leg. Here we explain the common causes of calf pain, as well as more…

  • Calf strain

    A calf strain is a tear to one or more of the muscles at the back of the lower leg. Here we explain the symptoms,…

  • Calf muscles massage

    Massage can help treat and prevent calf muscle strains. Here we explain how to apply sports massage techniques to the calf muscles and lower leg.…

  • Calf strain diagnosis

    Calf strain injuries are categorised into grade 1, 2 or 3 depending on severity. Our simple diagnosis quiz below can help determine how bad your…

  • Tight calf muscles - benefits of stretching

    Tight calf muscles at the back of the lower leg is a common problem in athletes, especially those who run long distances. Here we explain…

  • Tight calf muscles - benefits of stretching

    Cramp is an involuntary contraction of the muscle which can not only be very painful but may also cause muscle damage in severe cases. Here…

  • Deep vein thrombosis DVT

    Deep Vein Thrombosis or DVT is a blood clot in a vein. It is most common in the calf muscle area, particularly following surgery and…

Scroll to Top