Phase 1: Rest and Passive Therapy * Rest the injury and avoid movements that cause pain * Visit a physiotherapist who can administer massage, electric stimulation, and ultrasound * Apply ice to the area for up to 15 minutes 3-4 times per day * Avoid applying heat to the injured area * Wear a compression sleeve * You’ll stay in this stage for about a week Phase 2: Active Mobility and Isometric Strengthening * Continue to ice once or twice per day * Stretch your calf gently 2-3 times per day. Don’t stretch past the point of pain * Incorporate double-legged calf raises into your rehab program. Standing on the edge of a solid surface, raise yourself onto your toes and lower yourself for four seconds until your calves are fully stretched. Return to the starting position * You’ll stay in this phase for about two weeks Phase 3: Dynamic mobility and Eccentric Exercises * Add dynamic calf stretches into your rehab program. Dynamic stretching is when you rapidly stretch a muscle. An example is stretching your calf against a wall with a series of gentle bounces instead of holding the stretch * Perform single-legged calf raises on both your injured and uninjured legs * You’ll likely be in this stage for about three weeks Phase 4: Regaining Full Function * Add your regular exercises into your workout one by one as you can do them pain-free * The last exercises you’ll add to your program are those that involve jumping. Single leg exercises are generally more intense than double leg exercises * Don’t do anything that hurts. It’s better to slow your rehab program than risk reinjury