Calf muscle tight. Of this i think?

Stretching exercise and hot fermentation twice a day

Visit physiotherapy centre

Vit D3 defficency?

take sun bath for 20minutes direct on skin pain area. calf muscles stretching 10sec hold 10repitation 2times per day.

take sufficient amount of drinking water 3to 4litrs per day. calcium 1tab per day take after break first for 1month.

Self Massage the back of neck. https://www.youtube.com/watch?v=eA9hCrSc7iY Chiropractic adjustment will help. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow. Use Back Support.

Calf Stretching Exercises Are Known To Everyone These Are Very Common And You Can Do it To Relax Your Muscle But Better To Diagnose The Cause of Problem For Right Treatment. You Can Take Online Consultations Once for it for A Perfect Treatment Program.

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To strengthen foot and calf muscles do the following exercises. 1. Toe raise. Sit up straight in a chair, with the feet flat on the floor. .Keeping the toes on the floor, raise the heels. Stop when only the balls of the feet remain on the ground. Hold this position for 5 seconds before lowering the heels. For the second stage, raise the heel and point the toes so that only the tips of the big and second toes are touching the floor. Hold for 5 seconds before lowering. For the third stage, raise the heel and curl the toes inward, so that only the tips of the toes are touching the floor. Hold this position for 5 seconds. Build flexibility and mobility by repeating each stage 10 times. 2. Big Toe stretch. Sit up straight in a chair, with the feet flat on the floor. Bring the left foot to rest on the right thigh. Using the fingers, gently stretch the big toe up, down, and to the side. Remain in this position for 5 seconds. Repeat this 10 times before switching to the other foot. 3. Toe extension. Sit up straight in a chair, with the feet flat on the floor. Place the left foot on the right thigh. Pull the toes up, toward the ankle. A stretching feeling should be felt along the bottom of the foot and heel cord. Hold for 10 seconds. Massaging the arch of the foot while stretching will help ease tension and pain. Repeat this exercise 10 times on each foot. 4. Achilles stretch. Face a wall and raise the arms, so that the palms rest flat against the wall. Place one foot back, keeping the knee straight. Then bend the knee of the opposite leg. Keep both heels flat on the floor. Push the hips forward, until the Achilles tendon and calf muscles can be felt stretching. Hold for 30 seconds before switching sides. Repeat three times on each side. For a slightly different stretch, bend the back knee and push the hips forward.

Stiffness of the front of the ankle, reduced knee rotation and poor core stability in addition to calf tightness can affect the calf. Have a clinic assessment and treatment. These need to be assessed and treated. Mineral level of magnesium also could be low. You could have a multivitamin and mineral supplement, if ok with your general physician.

you would need to see a physiotherapist. if under lockdown restrictions then you could try an online consultation.