How to Recover from a Calf Muscle Strain

Running to catch the bus, sprinting over a pothole and around a little old woman and her shopping cart, and grabbing the door just as it's about to close, you suddenly feel a sharp pain in your calf and a popping sensation; that is a muscle strain. Strains, also known as pulled muscles, are common injuries. Calf muscle strain results from excessive pressure exerted on the calf, probably the pothole sprint, which cause extensive muscle tearing. Attend to the injury immediately and you will reduce the severity of the injury.

Things You'll Need

• Ice
• Heating pad
• Chair and ottoman

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Instructions

• 1

  Icing a muscle strain will reduce pain and decrease healing time.

  Elevate both legs immediately, allowing the muscle to rest. Remove footwear and keep legs elevated until pain and swelling subside.

• 2

  Several days after the pain subsides, gentle stretching will increase flexibility.

  Apply ice directly over the calf as you rest for approximately 20 minutes and remove for 60 minutes. Then place ice on the calf, alternating the off-and-on treatment, for 24 hours.

• 3

  Stretching before exercise can reduce future muscle strains.

  Assess your injury three to five days after resting the muscle. Is there pain upon standing? Is there any pain or swelling? If there is pain or swelling upon standing, contact your physician. If there is no pain or swelling, begin stretching the calf, slowly, until a pulling sensation is felt; hold the stretch for 30 seconds.

• 4

  Continue stretching the calf muscle during the fourth and fifth days of injury for 30 to 60 seconds, three times per day, as well as after rising from sleep and before exercise. Massage the muscle tissue on and around the injury to reduce healing time. Alternate heat and ice during the following week to reduce residual inflammation and increase circulation in the strained area.