Recovering from a Calf Strain

A calf strain is a common injury caused by damage to the calf muscle or where it joins the Achilles tendon. It can happen during walking, running or sport, causing pain, swelling and difficulty walking. Most calf strains improve with the right combination of rest, gentle movement and rehabilitation exercises.

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During the First Three Days

In the first few days after your injury, the calf may feel hot, swollen and painful as part of the body’s natural healing process.

During this time you should:

• Rest the injured leg where possible.
• Elevate your leg when sitting or lying down to reduce swelling.
• Use crutches or a walking stick if advised.
• Apply wrapped ice or frozen peas for 20 minutes every two hours.
• Avoid bandaging the calf while resting.

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Begin Gentle Movement

Once the calf becomes less painful, begin gentle exercises to help restore movement and prevent stiffness.

Early exercises include:

• Moving your foot up and down.
• Slowly making circles with your ankle in both directions.

Repeat these exercises several times each day, moving into slight discomfort but not pain.

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After Three Days

As your symptoms improve:

• Gradually increase walking.
• Take short walks rather than standing for long periods.
• Wear supportive shoes if they feel more comfortable.
• Stop using crutches as soon as you can walk comfortably.

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Strengthening Your Calf

As healing progresses, stretching and strengthening exercises help restore flexibility and reduce the risk of future injury.

These include:

• Deep calf stretches.
• Standing calf stretches.
• Heel raises to strengthen the calf muscles.

Exercise should feel slightly uncomfortable but should never cause sharp pain.

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Pain Relief

Simple pain relief can make movement and exercises more comfortable.

You may wish to use:

• Paracetamol.
• Ibuprofen (if suitable for you).

Always follow the instructions provided with any medication.

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Returning to Activity

Continue your stretching and strengthening exercises until both calves feel equally strong and flexible.

During recovery:

• Walking, swimming and cycling are good ways to stay active.
• Avoid running and high-impact sport until strength and flexibility have fully returned.
• Recovery may take up to eight weeks, depending on the severity of your injury.

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When to Seek Urgent Medical Advice

Seek urgent medical attention if you develop:

• Significant swelling throughout the whole calf.
• Increasing redness or warmth.
• Severe pain affecting the entire calf.
• Swollen veins.
• Chest pain, difficulty breathing or pain when breathing.

These symptoms may indicate a blood clot and require immediate medical assessment.

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Need More Help?

If your symptoms worsen or you are concerned about your recovery, contact your local Minor Injury Unit, GP or NHS 111 for advice.