Originally Posted by almostgone
Go really easy with the stretching, especially if you notice any bruising. I did some light stretching, and rolling with a Rumble Roller. Also, it may not have been the best thing, but I went for a massage after about the third day of dealing with it. When I finally went to the Dr., she didn't give me a hard time for doing that? After the swelling went down some, I laid face down on the bed and got the wife to slowly and gently help me bend the heel of my foot up towards my glutes and held it there for a bit. Did that for about 5-10 minutes several times a day. Didn't start doing that until about a week and a half to 2 weeks after injuring it. You'll be able to tell when youre ready to work/stretch it. Just go easy until you know for sure it's a strain and not a tear. Think it cost me about 6-8 weeks of not working legs, doing crunches, and some back exercises.