The calves are a group of 2 muscles: gastrocnemius, and soleus. The gastrocnemius is the superficial, two-bellied muscle which gives the calf its shape; soleus is a stronger, deeper muscle which provides the bulk of the strength for the calves. Injuring either of these muscles is easy to do in sport, but they are damaged in different ways: gastrocnemius becomes hurt by trauma, and soleus is injured by over exertion.
To prevent calf injury, there are two things to consider:
Building strength in gastrocnemius is tricky without aggravating soleus, so if you are currently experiencing calf pain, hold-off on the strengthening exercises until you're pain-free.
To strengthen the gastrocs, use calf-raises. At first, start with standing calf raises (see below).
Once you've mastered those, switch to full-range calf raises (see below)
There are many many ways to stretch your calves, but I find that just two exercises are enough. See the video below for one active, and one passive calf stretch for you to try.
For more information on calf injuryes, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark