To aid the healing process, rest your leg frequently during the first 3 days following the injury.
Be sure to wrap the ice pack with a towel to help keep your skin comfortable during treatment. Avoid applying the ice pack directly to your skin as it can become too cold to tolerate.
An easy method to elevate your foot is to stack a few pillows on top of each other and then rest your foot on top of them.
Before taking anti-inflammatories, let your doctor or pharmacist know if you’re pregnant, have any other health conditions, or are currently taking other medications.
Intolerable pain or pain beyond a moderate level A calf that is extremely red, tender, and hot to the touch Swelling or discoloration in your leg Tears, rashes, or punctures on your skin
Standard exercise activities like calisthenics and stretching to rehabilitate and strengthen the injured muscle Massage therapy to help your muscles heal Hydrotherapy for those who prefer low impact exercises
Ask your doctor or physical therapist to recommend range of motion exercises that are safe and effective for you based on your injury and overall health.
Always monitor yourself for severe or unusual pain during exercises. If you notice swelling return or increase after exercising, contact your doctor for further instructions.
Put a little massage oil or lotion on your hands to reduce friction. Try massaging the area for about 30 seconds, then work your way up to longer sessions. You can massage as long or as often as you like, as long as it feels good and doesn’t make your pain worse. Wait at least 48 hours after the injury to massage your calf. If your calf is swollen or inflamed, the skin is broken, or you suspect you might have a blood clot, don’t massage the area. Talk to your doctor first.
You can get magnesium from foods such as pumpkin seeds, chia seeds, nuts, spinach, soy products, potatoes, brown rice, and fortified cereals. [10] X Research source Your doctor may also recommend taking a magnesium supplement. The typical dose is 400-600 mg before bedtime.
Stretching shouldn’t be painful but can cause some slight discomfort. Simple toe-touches and flexing exercises are 2 great options for beginners.
