American Academy of Orthopaedic Surgeons. Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance. This is the beginning of the next stage of calf strain rehab exercises, as the use of resistance starts. Work up to running 100 meters. Wall Jumpnjured leg alone. Gaudette, J., “Sore Calf Muscles? [Updated 2019 Dec 16]. Your physical therapist can show you specific exercises that work best for you and recommend a training schedule that is both effective and safe. Begin the exercises for calf strain with this easy stretch. Perform 10 to 15 repetitions. Once you have little-to-no pain, perform this exercise while standing on the affected leg only. Hold your... Heel Slide. Return to starting position and repeat two sets of 10. As you lean toward the wall, your back foot should be turned inward. Calf Raises Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain. These exercises can be done on your back while lying in bed. This exercise is a great way to safely put a little bit of stress on your muscle after injury or surgery. Repeat 15 times for two sets. They can also be done to help prevent problems with your mobility. In a standing position, face and place your hands on a wall at eye level. Switch legs and repeat. Calf raises are the classic calf-strengthening exercise. Starting Position: Stand with both feet flat on the floor. Foot and Ankle Conditioning Program. The Best Calf-Strengthening Exercises 1. That makes them very susceptible to muscular strain injuries.. This takes most of the weight off the calf muscle during strengthening, but not so much that the muscle is not worked. Getting strength back after bed rest starts with regular walking, body weight strengthening exercises, and mobility and flexibility training for the lower body. Each bound should meet the ground with a force from the hips and glutes. Plyometric Exercises. “Calf Strain Strengthening Exercises,” Sports Injury Clinic; http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/calf-strain/calf-strain-strengthening-exercises, last accessed August 17, 2017. Return to starting position and repeat 15 to 20 times on each leg. Stretching can also help keep the muscles flexible, which can prevent or alleviate pain. To perform heel-to-buttock exercises: Stand upright with the legs straight and the feet shoulder-width apart. Hold the position for three seconds, then slowly return to the starting position. Variations: You can also do this exercise when sitting, keeping your foot raised slightly off the floor. Most of them are the same, and there is only a drastic difference between them. Repeat three times for up to five times each day. Place a mark with tape on a wall approximately two feet above your head. Swimming and dance classes are also recommended to retain strength in calf muscles. Jump for two sets of 15. Step back and down with one leg to have the foot completely touch the floor while the other foot remains on the step. 10 Ways to Control Blood Sugar without Medication, Calf Strain Exercises: How to Strengthen Calf Muscles Safely, https://dx.doi.org/10.1007%2Fs12178-009-9045-8, http://www.summitmedicalgroup.com/library/pediatric_health/sma_calf_strain_tear_exercises/, http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/calf-strain/calf-strain-stretching-exercises, http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/calf-strain/calf-strain-strengthening-exercises, https://runnersconnect.net/how-to-strengthen-your-calves-and-achilles-to-prevent-injury/, http://www.webmd.com/fitness-exercise/strengthening-calf-muscles#1. Calf Muscle Strengthening Exercises to Prevent Calf Strain Injury 1) Resistance Drive Back. Once you feel strong enough, perform the exercise on a pillow. Balance is one of the first things to go after an injury, so balance exercises can help you keep it. Elastic tubing or a resistance band is introduced after the first few of days stretching exercises. “Calf-Strengthening Exercises,” Web MD; http://www.webmd.com/fitness-exercise/strengthening-calf-muscles#1, last accessed August 17, 2017. For this exercise, use a resistive band that you can buy from a department store or online. As you lift the affected leg at least eight inches, tighten your thigh muscles. Jumps are very functional strengthening calf exercises and are a good cardiovascular exercise too. Avoid them completely or do them in low reps. 1. Perform 10 to 15 repetitions. Click below and just hit send! Calf strain exercises are intended to maintain the strength and flexibility of the calf muscles before the occurrence of injury. Make sure you can happily do the beginners hamstring strengthening exercises before you try these, particularly if you are recovering from a knee injury, and start with a low resistance band, such as tan or yellow. Once your calf muscles can be used without pain or discomfort, participate in calf strengthening sports and activities such as walking, running, hiking, soccer, tennis, and basketball. After such an injury, it is important to begin strengthening the affected calf muscle as soon as possible to: In general, any lower leg problem will probably benefit from calf rehab or strengthening. Some conditions that may be particularly helped by these exercises include: Below are a few examples of calf-strengthening exercises. Using a cable machine, or by attaching a resistance band to a sturdy structure, stand with the... 2) Single-Leg Glute Bridge. A tear in the calf muscle, also called a strain or rupture, can be painful and debilitating. Straight Leg Raises If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. Simple to perform, calf muscle exercises are easy to add to any exercise program. Start sets with low counts and gradually work up to the recommended counts. After leg extensions, step-ups, and single-leg squats, you'd think you'd be done. They use your body weight to... 2. Sign up and learn how to better take care of your body. When this happens, it changes the way the knee moves and how the forces go through the knee which causes pain. Single-Leg Calf Raise. The following exercises are calf strain strengthening exercises intended to regain strength and mobility of the injured calf muscles, and to prevent further injury. With the foot of the injured leg planted firmly on the floor behind you, slightly bend the knee of the other leg. Use a push-off move with the lowered foot to move back onto step. Getting Started Gluteal Sets. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Ankle Exercises to Help You Regain Mobility After Injury, Anterior Tibialis Rupture: Symptoms, Diagnosis, Management, Strengthen Your Quads and Minimize Your Joint Stress, 9 Exercises to Strengthen Your Feet and Ankles After Injury, Fascia: The Collagen That Binds Us Together, Soleus Muscle: Anatomy, Function, and Treatment, Learn the Alfredson Protocol Exercise for Achilles Tendonitis, Back It Up: Benefits of Reverse Walking in the PT Clinic, Improve the function of your entire lower extremity. Here are some simple calf injury exercises to increase your range of motion (ROM). Repeat three times. ... Continue the calf muscle strengthening exercise until the muscles in the back of your leg … Do not worry if you have not done much for a while – these strength exercises are gentle and easy to follow. Extend the leg back and up into the air as you contract the glutes. Repeat two sets of 10 daily. Lie on the floor opposite the strained side. Balance for 30 seconds and return to starting position. Perform this exercise both with your knee extended and again with your knee flexed to work the entire complex of calf muscles. Repeat 15 times on each leg. Is Your Calf Muscle Pain Just a Strain or Something Else? They work during foot flexion; for example, pointing the toes by moving the ankle into a downward position. The calf muscles are used for movement of the legs, ankles, and feet. Repeat with the other leg. Performing standing toe raises as part of the Alfredson Protocol can help treat Achilles tendonitis and tendinosis. Start with 2 sets of 10 reps provided it is pain-free and gradually build up to 3 sets of 20 reps. The lunge is another great leg-development exercise that can be done after a knee injury, and it is my personal favorite. Push down through your toes, lifting both heels off the ground. For support, hold on to a chair, table, or wall. This exercise is especially safe when combined with intensity-boosting techniques such as rest-pause, dropsets, or forced reps. 9. Vigorous workout or an injury to the groin muscles causes pain and stiffness. Double-Leg Calf Raise. Leg Strength Training Exercises for Brain Injury Recovery The following exercises are … 15 Best Physical … The foot of the bent leg can remain flat on floor or balanced on a stability ball for added resistance. Sources: “Calf Strain Exercises,” Summit Medical Group; http://www.summitmedicalgroup.com/library/pediatric_health/sma_calf_strain_tear_exercises/, last accessed August 17, 2017. Hold the position for five seconds before slowly returning feet flat to the floor without the use of support. Maintain a straight line with your body as you lean forward to touch the wall with your nose. The pain, which can range from mild to severe, usually occurs 1 or 2 days after the exercise. Repeat the exercise with the other leg. 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