®Ankle pull and push
Sit or lie down. Pull your toes and ankle towards you and hold for 5 seconds, then point your foot away and hold for 5 seconds. Stay within a pain-free range.
10 repetitions, 3–4 times a day72 hoursThe early period in which to avoid heat, alcohol, running and massage
2 weeksTime by which most people feel better
8 weeksTime to avoid strenuous exercise to reduce the risk of re-injury
3 monthsTime a severe tear can take to recover fully
Symptoms
- Sudden, sharp, tearing or stabbing pain at the back of the leg.
- Tightness and stiffness in the calf; with a minor strain you may be able to carry on.
- Swelling and bruising in the calf, which may spread towards the ankle.
- Pain or difficulty standing on tiptoe; with a severe tear, putting weight on the leg is very painful.
What causes it?
- The calf has two main muscles: the large surface muscle (gastrocnemius) and the muscle beneath it, lower down (soleus). Both join the Achilles tendon.
- When the muscle is overstretched or meets a sudden, forceful load, part of it can tear.
What helps in the first few days?
1
Protect and rest
Cut down your activity for the first 72 hours, but don’t rest completely. A supportive shoe with a slight heel makes walking easier.
2
Apply ice
Apply ice wrapped in a damp towel for 15–20 minutes, checking your skin every 5 minutes. Don’t put ice directly on the skin.
3
Compression and elevation
If there is swelling, you can use a compression bandage or sock. Keep your leg raised above heart level while resting.
4
Avoid what does harm
For the first 72 hours, avoid heat, alcohol, running and massage. Smoking slows healing.
Exercises at home
Six exercises to help the calf heal
Start with the first two exercises. Once the pain has settled and you no longer need crutches, move on to the stretching and strengthening exercises. Keep the movements pain-free; stop at the point of pain.
Towel calf stretch
Sit with your leg straight and loop a towel or belt around the ball of your foot. Holding the ends, pull your foot towards you until you feel a gentle stretch in your calf.
Hold for 30 seconds and repeatCalf stretch with a straight knee
Stand facing a chair or wall. Step back with your injured leg, keeping it straight with the heel on the floor. Bend your front knee and lean forward until you feel a stretch in your calf.
30 seconds, 3 times a dayCalf stretch with bent knees
Keep your injured leg slightly behind the other, with your toes pointing forward. Keeping the injured heel on the floor, bend both knees; you’ll feel the stretch lower down in the calf.
30 seconds, 3 times a dayHeel raises
Start once you can stand on tiptoe without pain. Hold on to a chair with your weight spread evenly over both feet. Rise up onto your toes as high as you can, hold for 5 seconds and lower slowly. As it gets easier, add repetitions, then progress to one leg.
10 reps, twice a daySingle-leg balance
If you could stand on one leg before the injury, you can start from week 2. Holding on to something firm, stand on your injured leg; as it gets easier, try without support and, if it is safe, with your eyes closed.
30 seconds; stop if it hurtsFrequently asked questions
How can I tell it apart from an Achilles tendon rupture?
It isn’t always easy. A “snap” above the heel, a feeling of being struck in the back of the leg, a gap in the tendon, walking flat-footed and being unable to rise onto tiptoe at all point to an Achilles tendon rupture. In that case, go to A&E without delay.
When can I return to running and sport?
Most people feel better after about 2 weeks, but avoiding strenuous exercise for up to 8 weeks is advised to reduce the risk of re-injury. Once you have full strength and movement and can walk briskly without pain or swelling, start sport-specific drills and build up your training gradually.
Should I use a bandage?
A compression bandage or sock on the calf can help control swelling. Take it off when you sleep. Remove it straight away if you notice tingling, numbness, a blue colour or increasing pain in your foot.
Is physiotherapy needed?
Not always; most people recover with this advice. If 10 days after the injury you still cannot put weight on your foot and your calf is painful and swollen, see a physiotherapist.
How long does it take?
Most people feel better after about 2 weeks; recovery usually takes around 6 weeks. A severe tear can take up to 3 months to heal fully, and mild pain and swelling sometimes last 3–6 months.
For a sudden “snap” and being unable to rise onto tiptoe, see the Achilles tendon rupture guide; for pain along the shin bone, see the shin splints guide.
When should you see a doctor?
- If you have throbbing or cramping pain, swelling, red or darkened skin or swollen veins in one leg (this may be a sign of a blood clot)
- If you have chest pain or shortness of breath with these symptoms: call 112 straight away
- If your symptoms are not improving and your calf is becoming more tender, red and hot
- If 10 days after the injury you still cannot put weight on your foot
Sources
- Hull University Teaching Hospitals NHS Trust. Soft tissue injury: calf strain. HEY231/2025, updated June 2025.
- University Hospitals Plymouth NHS Trust. Calf muscle tears and strains. February 2025.
- Royal Free London NHS Foundation Trust. Calf muscle tear. RFL1181, June 2026.
- NHS. DVT (deep vein thrombosis). Page last reviewed: 30 April 2026.