hi there! aww thank you so much!
honestly, the best advice i could give you regarding working out stiff/sore muscles is to listen to your body. soreness is a natural outcome of exercising— it’s something that everyone encounters. in this way, i’d say you just gotta push through and deal with it.
however, sometimes it can really get in the way of a workout. the best way to deal with this is by alternating which muscle groups you’re exercising.
huh? well, a lot of people recommend working out different body parts every day. an example would be arms on monday, legs on tuesday… and so on. you’d never work out the same body part two days in a row.
on the other hand, many swear by working out the same body part twice in a row, taking a rest day, and then working out a different body part two days in a row, followed by another rest day.
see? everyone’s got a different way to work out, so it’s hard to say.
personally? when i’m in season for track or volleyball, i don’t really get to choose how i work out. it depends on my coaches, and sometimes we end up doing the same stuff two days in a row. furthermore, aside from meet days, we don’t really get “rest days” besides the weekends.
so what i’d suggest is if it’s light soreness, it’s okay to work out the muscles (don’t forget to stretch). for me, exercise actually helps to relieve that soreness. but if it’s truly debilitating, rest your muscles (either by giving yourself a rest day, which you should have at least once a week, or by working out a different muscle group).
for the other part of your question, here's an awesome link that shows numerous exercises for your calves, complete with videos and pictures too!
have fun working out! :)