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Calf Muscle Strain Exercise Handouts

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A calf strain occurs when the muscles in the back of your leg, below the knee, are injured. There are nine muscles in the calf. One or more of these muscles can be injured simultaneously. When a person performs high-speed activities like running or jumping, calf strains can occur. Calf stretch exercises can help in calf strain treatment. Many such exercises can be done readily at home without any specific equipment like the exercises listed below.

Gastroc Stretch on Wall

Step 1

Stand in an upright positing while facing the wall.

Step 2

Take a giant step to the front and get into the pose that looks like you are trying to push the wall. During this whole process, focus on the calve muscles of one of the legs.

Step 3

Stay in this position for 20 seconds

  • 5 reps for each leg
  • 3 Sets
  • It can be done multiple times a day
  • 5 days a week

Soleus Stretch on wall

Step 1

Stand with face towards the wall.

Step 2

Step on the fall with a toe while the heel of the same foot is resting on the floor. Bend slightly forward to apply greater pressure and stretch the soleus. Then repeat for the other leg.

  • 4-6 times for each leg
  • 3 Sets
  • Once-daily
  • 5 days a week

Standing gastric stretch on step

Step 1

Stand in the front of the step.

Step 2

Move forward one foot and put the toes on the step while the heel should be hanging in the air.

Step 3

Bend forward to move heel downwards while toes rest on the step to ensure gastric stretch.

  • Repeat 8-10 times for each side
  • 3 sets in a row
  • Once-daily
  • 5 days a week

Long sitting calf stretch with strap

Step 1

Get seated on the floor with both legs straight. Wrap the towel around the ball of your foot just below your toes.

Step 2

Lightly pull on the towel, allowing your foot to gradually bend up toward your knee while keeping your knee straight. You should feel a slight stretching feeling in the hind of your lower leg. Depending on where the muscle or tendon is particularly tight, you may feel the stretch behind your heel or knee. Hold the stretched position for 25 to 30 seconds, and then slowly release the stretch.

  • 4-6 reps
  • 3 sets
  • Once-daily
  • 5 days a week

Seated plantar fascia stretch

Step 1

Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. You contract the shinbones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your foot by lifting the ball of your foot off the ground while standing, keeping your heel planted into the ground.

Step 2

With one hand holding your ankle and the other holding your toes, gently pull your toes backward until you feel a stretch in the bottom of your foot.

Step 3

Hold this position for 20 seconds.

  • 4-6 reps for each leg
  • 3 sets
  • Once-daily
  • 5 days a week

Standing toe dorsiflexion stretch

Step 1

Dorsiflexion occurs in your ankle when you draw your toes back toward your shins. You contract the shinbones and flex the ankle joint when you dorsiflex your foot. You can also dorsiflex your foot by lifting the ball of your foot off the ground while standing, keeping your heel planted into the ground.

  • Repeat 3-5 times for each toe
  • 3 sets in a row
  • Once-daily
  • 5 days a week
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Wisler Saint-Vil, MD

Sports Medicine Physician
Marietta Memorial Sports Medicine
department medical director

Articles: 707

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