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Four Simple Steps to Rebuild Calves After an Injury

A TBYIL guest article by JB Bardot
See other articles by JB Bardot

(The Best Years in Life) Leg and other bodily injuries shouldn't stop you from exercising and strengthening your legs, provided you workout with greater care in the future. Rest after an injury of any kind allows your body to heal and regenerate, and regular exercise to rebuild strength is part of the process of healing. Consult your doctor or physical therapist before starting a new exercise routine after an injury, and never continue exercising if it hurts your back, legs or other injured areas of your body.

Gentle Stretching

While you're still in the recuperative period, incorporate some gentle stretching to rebuild strength and prepare your legs for an additional workout. Toe lifts where you raise your toes off the floor, stretching your calves and slow, gentle lunges help stretch calf muscles and limber tight tendons and ligaments. Continue to build strength by rising onto your toes, holding the position for 10 to 20 seconds. Lower yourself back down to a flat-footed stance and repeat for several reps.

Cycling

Cycling on a stationary bike helps build the muscles of the calves and thighs and provides a good cario workout. Try recumbent or upright bikes, experimenting with different positions to see what's most comfortable. As you progress with your therapeutic workout after an injury, be sure to stay observant to how you feel as you exercise. Stop any exercise that causes pain. Avoid adding additional resistance or biking uphill if you experience any pain.

Water Exercises

Swimming and water aerobics are both excellent ways of building your calf muscles and avoiding additional injury. Working out in the water removes much of the resistance you experience on land and allows your muscles to strengthen and become more limber. The water's boyancy relieves pressure on your legs and backs, allowing you to propel yourself through the water.

Stair Stepper

As you progress and become stronger, you can workout on a stair stepper to build calf muscles as long as it doesn't cause you pain. The stair stepper is low impact and allows you to take advantage of the movements you'd use climbing stairs without the pounding your legs and feet would take.

Sources:

Sports Science Orthopedic Clinic: Overview -- Calf Strain
http://www.ssoc.co.za/calf-strain.html
PhysioRoom: Rehabilitation Exercises Following a Calf Strain
http://www.physioroom.com/experts/asktheexperts/answers/qa_mb_20040728.php
WomenRunningTogether.com: Calf Injury
http://www.women-running-together.com/calfinjury.html
Sportsinjuryclinic: Calf Strain Strengthening Exercises
http://www.sportsinjuryclinic.net/cybertherapist/back/backlowerleg/rehabcalf/calfstrength.php
Tennis Injury Free: Calf Muscle Strain -- Tennis Leg
http://www.jinjitennis.com/lessons/injury_prevention.pdf

Copyright 2012 Jean JB Bardot, all rights reserved worldwide

About the author:

JB Bardot is trained in herbal medicine and homeopathy, and has a post graduate degree in holistic nutrition. Bardot cares for both people and animals, using alternative approaches to health care and lifestyle. She writes about wellness, green living, alternative medicine, holistic nutrition, homeopathy, herbs and naturopathic medicine.

See other articles by the author here: http://www.naturalnews.com/Author1686.html
Follow her on Facebook at http://www.facebook.com/profile.php?id=100001364941208&ref=tn_tnmn
or on Twitter at jbbardot23 https://twitter.com/#!/jbbardot23

 

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.