From minor strains to more serious injuries, rest and the right exercises will usually get you back on your feet and on the path to recovery
Most strains you get day-to-day or doing recreational sport are mild to moderate, and they tend to heal really well on their own. If it’s just a little bit sore with some swelling, give it a few days’ rest then get back to your daily routine – not necessarily running, if that’s how you sprained it, but the sooner you start the rehab process by using the muscle again, the better.
If it was a calf injury, for example, two days later you might start doing some calf raises – just raising your heel off the floor from standing or sitting. The NHS website has resources for strengthening exercises that are generally reliable. Within two weeks, you would probably be back to full strength.
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