Hi

I'm just wondering if you have done ANY stretches or strengthening exercises at all yet?? Also where exactly in your calf did you feel the initial pain??

Your most recent pain down near your ankle is most likely from your achilles tendon which is basically an extension of your calf muscles. You have two main calf muscles...the gastrocnemius (which is in two parts) and the soleus. It will Depend on which one you have torn as to which exercises you should do. However: if you do a combination of:
1. Soleus stretches (hold 2 x 30 seconds)
2. Gastrocnemius stretches (hold 2 x 30 seconds)
3. Calf raises. Standing flat foot and raise up on to your toes on both feet, and lower. Repeat 3x15 repetitions 2 times daily. Once this is free of discomfort then..
4. Single leg calf raises. 3x15 2 times daily (as above but on one leg). Once you can do this with no discomfort, do....
5. Eccentric lowering off a step. Stand with the ball of your feet on a step and your heels over the back. (make sure you are holding a rail or the wall) Raise on your toes on two feet and slowly lower, dropping your heels below the level of the step. Return to start position. Repeat 3x15 2 times daily. Once you can do this comfortably ....
6. As above but raise up on two feet and then slowly lower just on one.
THEN you can start running. This may take a few weeks. Do this 4-5 times a week.

Remember this is a GUIDELINE only and you should check with a physio or sports Dr who has actually examined you.

THEN...check your running shoes to ensure you have the right ones for your feet and running style.

Start out slowly when you do start running and no hills for the first few weeks.

Hope this has helped.