Calf pain after running? I recently strained my calf while running (likely from adding in to much hill work too quickly), and this is how I started treating my own calf to get back to running quickly.

Step 1: Start with gentle rolling of the calf, you can use a foam roller or tennis ball. Find tender areas and move up and down the calf. You can also pump your foot up and down to get a little more of a stretch.

Step 2: Calf stretch against the wall: Bring the side you are stretching back, and push your heel into the ground gently until you feel a light stretch in the calf (should not be painful). If you do not feel a stretch scoot your foot further from the wall.

Step 3: Heel raise on step: With the ball of your foot on the edge of the step, contract your calf to lift your heel up as high as you can, then slowly lower yourself. If this is painful try performing without the step, if that is still painful perform a heel raise while seated in a chair. Start with 2-3 sets of 12 repetitions and gradually increase your reps and add weight as you get stronger.

Step 4:
Step down: This ties everything together, using the motion and strength you got from the previous exercise. Start with one foot on the step, and slowly lower yourself down. Keep your heel on the ground, and bend through the ankle, knee, and hip.