Healing time for most muscle strains is 2-4 weeks. Resume exercise when the swelling and pain resolves.

Use the following guidelines:

• Choose exercises that involve smooth motions, such as skating, biking, or swimming.
• Exercise should not cause pain.
• Increase the intensity and stress on the injured area gradually, as long as the movement does not cause pain.
• Perform movements on your own: do not allow another person to move the injured joint.
• Placing the injured area in an ice bath for 3 minutes before exercise may speed healing.
• Before you advance your level of physical activity, one must be able to:
• Bear weight on the lower extremities without pain.
• Move the injured joint completely in all directions.

Tips for safely increasing activity after minor leg strains:

• Be sure that you can move the joints around the muscle in all directions without pain.
• Gently increase stress on the muscle by shifting the weight from foot to foot.
• Bear weight on the heel, then on the toes.
• Walk with short steps.
• Walk with long steps.
• Walk in circles, figure-8, or weaving pattern.
• Jog in a straight line.
• Jog in a lazy S or large figure-8 pattern.
• Jog in a sharp Z or smaller figure-8 pattern.
• Consider using a light functional splint (e.g. Aircast), to help maintain joint alignment under the stress of physical activity and sports.
• Further exercises for athletes:
• Sprint: slow starts and stops (5-10 yards) with your ankle taped by a trainer.
• Sprint: quick starts and stops (5-10 yards) with your ankle taped by a trainer.