Calf Muscle Strain

Learn all about injuries to the gastrocnemius and soleus muscle and how you can recover safely with Restore Physiotherapy.

What Is a Calf Muscle Strain?

A calf muscle strain is an inflamed or painful sensation in your calf muscle. We often see this condition happen in athletes and active individuals who use their feet regularly, whether in sports, at work, or during recreational activities.

Calf muscles can be divided into three major muscle groups on the lower leg:

The gastrocnemius muscle: The largest part of the calf muscle that’s at the surface of the skin.
The soleus muscle: A deeper muscle that connects your knee to your Achilles tendon.
The plantaris muscle: A small muscle that runs down the length of your lower leg. Not everyone has a plantaris muscle.

The first step to recovery is understanding which muscle group is affected, and customising a treatment plan to target that muscle. For example, gastrocnemius injury recovery involves strengthening in standing, knee flexion, and hamstrings. Meanwhile, recovery of the soleus muscle involves strengthening in both the seated and standing positions.

Who is at risk of calf muscle strains?

Runners

Athletes

Older adults

Cyclists

Individuals who perform regular sprinting, jumping, and changing direction

Getting better at Restore Physiotherapy

At Restore Physio, we believe in getting you back to the things you love as naturally as possible. Our dedicated team will assess for any pain and calf mobility issues and develop a tailored rehabilitation program to help your calf return to full function.

Our clinical physiotherapists can assess and manage a range of calf strain issues, such as:

Your recovery: Step-by-step

Acute Phase Timeframe: 48-72 hours

Reduce pain and swelling with rest, ice, compression, elevation, and NSAIDs.

Subacute Phase Timeframe: 3-7 days

Gentle mobilisation and early strengthening with pain-free stretching and isometric exercises.

Early Strengthening Phase Timeframe: 1-3 weeks

Progress weight-bearing, pain-free strength exercises.

Early Strengthening Phase Timeframe: 3-6 weeks

Progress calf raise and plyometric exercises.

Return to sport/activity Phase Timeframe: 6+ weeks

Sport-specific drills and preventative strengthening exercises.

Physiotherapy case study: Gym calf strain

Gym calf strain

Scenario

A 35-year-old male came to us with a calf strain that happened while running, shortly after he’d done a heavy leg session at the gym. He arrived at the clinic limping and unable to push off properly through his foot, which indicated a significant strain.

Solution

We started with a period of rest to allow the acute inflammation to settle. This was followed by a structured rehabilitation plan, which included four weeks of targeted calf strengthening exercises, regular soft tissue massage, and stretching. We then introduced a gradual return-to-running program to progressively rebuild his load tolerance while preventing re-injury.

Results

By the end of his rehabilitation, the patient was running without pain. He was able to successfully recover within 2 months and safely return to running and the gym.

Frequently asked questions

What advice do you give around stretching, warming up, or running and jumping with regard to the calf muscle?

Before any high-speed running or jumping, start with gentle calf stretches for 2–3 minutes, followed by a light jog for about 5 minutes. This should be complemented with dynamic movements like skipping or bounding drills to warm up the muscles for more intense activity, such as sprinting or jumping.

How long does recovery from a calf strain typically take?

Typically around 4 to 6 weeks. Insufficient rest between or returning to activity too early can result in a slower recovery process. We find that patients who follow a structured rehab plan and stay consistent with their exercises typically recover quicker.

What role do strength training and progressive loading play in preventing re-injury?

Strength training and progressive loading help ensure the calf muscle is not only healed but strong enough to tolerate high demands. This will reduce the risk of re-injury by building resilience in both the muscle and tendon.

What are the most common mistakes people make when managing a calf strain themselves?

Some common mistakes we see are returning to activity too soon without enough recovery time, overstretching an already strained muscle, and neglecting strength work. These missteps often lead to reinjury or longer recovery times.

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