My muscle strain exercises

Stretch calf for 30 seconds

20-30s - 3 sets - every alternate days

Walk on your toes

Ten times, three sets

Soleous rehab

Slow Heel Raises

Stand on one leg and take support.

Slowly rise up on to your toes and hold at the top. Maintain the weight evenly on the ball of the foot. Then slowly lower your heel back down.

Repeat 10 times. 3 sets

Lean against chest of drawers/table to offload your bodyweight

Stand and transfer your weight onto one foot.

Bend your knee.

Rise up onto the toes of this foot. Lower down and repeat.

Keep your knee bent at all times.

Repeat 8 times. 3 sets Keep pain score less than 3/10