Calf Rehabilitation Exercises

Calf rehabilitation is a long process that requires regular stretching combined with strength-building exercises. A simple towel can help you stretch the muscle while some effective body weight exercises help you begin building strength. Once you feel up to it, begin walking regularly but take the necessary precautions to ensure that your walk is safe and effective.

  1. Towel Stretch

    • Sit on the floor or another hard surface and place the center of a towel around the balls of your feet. Lean backwards and pull on the both sides of the towel. Stop pulling if you feel pain. Use a longer towel if you have troubles reaching the sides. This technique allows you to exercise your calf muscles and develop flexibility no matter what your current fitness level is.

    Standing Push

    • Stand facing a wall. Place your palms against the wall. Step backwards with your wounded leg, placing your toes against the ground. Bend with your healthy leg until the pose feels comfortable. Slowly work the foot on your wounded leg down until it is flat against the floor. Relax the pressure if you feel pain. If you are unable to flatten your foot against the floor, move it closer to your other foot or just flatten it as much as you can. Once your foot is in position, hold the pose for as long as you can before releasing the pose.

    Heel Raise

    • Stand comfortably with your feet at shoulder width apart. Raise up to your toes and hold the position. If your calf is not strong enough for this pose, sit in a chair and perform the motion until your calf is strong enough. If you feel unbalanced, stand next to a wall and guide yourself upward while holding onto the wall. Do not force it. Return to a standing position if you begin to feel sharp pain in your calf muscles.

    Walking

    • A relaxing walk is an excellent rehabilitation exercise once you feel as though your calf is up to the work. Take slow, short walks at first and build your calf strength slowly. Ask a family member or good friend to walk with you. Make sure they keep an eye on you and are able to guide you back home should your calf muscle fail to make it. If no one is available, take your cell phone with you as a precaution in case you are unable to make it back home and need someone to pick you up in a car.