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TL;DR
A calf strain is a common injury from overusing calf muscles during activities like running or jumping. To heal quickly:
- Start with RICE (Rest, Ice, Compression, Elevation) in the first 48–72 hours.
- Use cold/hot compresses depending on swelling or tension.
- After pain reduces, gently stretch and strengthen the muscle (e.g., calf raises, heel drops).
- Stay hydrated, eat well, and consider a massage or physiotherapy for moderate/severe strains.
- Use a topical pain reliever like MEDISTIK to help manage your pain.
- Avoid stretching too early - let healing begin first.
What is calf strain?
A calf strain is an injury to your calf muscles, located behind your shin bone in your lower leg. Calf strains are very common injuries, but can be easily treated at home with the right care. Calf strain is different from knee pain, but can be caused by overusing your calf during exercise like running, jumping, or walking.
Read on to see what three expert doctors advise.
How to Heal a Calf Strain: Expert Advice
So how do you heal a calf strain quickly? We asked the experts for their advice on healing, resting, and recovering from calf strains.
Dr. Pain, a Chiropractor and Sports Rehab Specialist, says it’s a common injury: “I’ve seen this one a lot; weekend warriors and athletes who feel a “pop” or tight pull in the calfand want to bounce back fast.”
However tempted you might be to “stretch” the injury, you have to rest up first. This is known as the RICE method - rest, ice, compression, and elevation.
Dr. Celia Pires agrees: “Use a cold compress in the first 48-72hrs, depending how much swelling there is. After you can start alternating cold and hot compresses, aim for 10min cold then 10min heat and repeat. If there’s still swelling, end with a cold compress and if there is tension in the muscle end with the hot compress. Use MEDISTIK after the compresses.”
Once the pain decreases, you can start to think about introducing stretching and strengthening into your routine to avoid another calf strain.
Dr. Yanik Poliquin says: “Use gentle massage to promote blood flow after the acute phase of pain, and once pain decreases, introduce gradual stretching and strengthening. It’s important to stay hydrated to support muscle recovery. Chiropractic care or physiotherapy can be useful for guided exercise rehab and modalities if your strain is moderate or severe.”
As for stretches, Dr. pain recommends gentle isometric holds like calf raises against a wall, then work up to eccentric heel drops. “That’s the secret weapon for tendon and muscle recovery.”
Key Takeaways
If you’re looking to heal your calf strain quickly, our three expert doctors recommend the following:
Summary: To quickly heal from a calf strain, rest and ice the injury, and once the pain has eased, practice gentle stretching and exercise.
