Calf
Muscle Strain
Calf strains tear gastrocnemius/soleus muscles, common in runners, jumpers. Symptoms: sharp pain, swelling, difficulty walking. Grades 1-3. Untreated, risks re-injury.
Home Exercise Protocol
-
Week 1-2:
-
Seated Calf Stretch (2 sets, 20 sec): Loop towel around foot, pull toes gently.
-
Isometric Calf Push (2 sets, 10 reps): Press foot into floor, hold 5 sec, no movement.
-
NovaWell Hack: “Resilience Glide” (2 sets, 10 reps): Flex ankle 5° upward, hold 3 sec.
-
Week 3-4:
-
Band Calf Raise (2 sets, 12 reps): Rise onto toes with band resistance.
-
Eccentric Heel Drop (2 sets, 12 reps): Lower heel slowly off step, use good leg to lift.
-
NovaWell Hack: “Calf Pulse” (2 sets, 10 reps): Pulse heel 2 inches up from raised position.
Objective: Ease pain, restore flexibility, strengthen calf muscles
Equipment: Resistance band, towel, sturdy surface (e.g., step)