how do you rehab a pulled calf muscle?

• Fill a clean cotton sock with rice and leave about 3 inches clear at the top.
• Tie a knot in the sock, making sure that there is still some flexibility in the sock.
• Place in the microwave and heat on full power for 1-2 minutes.
• Wrap the rice-filled heating pad in a warm moist towel.

More items...

Full Answer

What is the best treatment for a pulled calf muscle?

What is the best way to treat torn calf muscles? Rest: Stop running or engaging in any physical activity to avoid worsening calf injury. Apply an ice pack or cold compress for 20 minutes every two hours for a total of four hours.

How long should I rest a pulled calf muscle for?

Nov 07, 2019 · Ice: An ice pack or a cold compress applied to the area for 10 minutes at a time, every hour or so in the first few days, can help reduce inflammation and swelling, plus ease pain. Compression: A leg wrap can also help reduce swelling and increase your mobility while you heal.

What is the recovery time for a torn calf?

Jul 20, 2016 · The best way to recover from a torn calf muscle is by protection, rest, ice, compression, and elevation (PRICE). If treated properly, it can take up to three weeks to heal Grade 1 calf pulls, four to six weeks to heal Grade 2 muscle strains, and three to four months to heal Grade 3 tears.. Though this type of injury can heal on its own, it’s important to get a …

How to get rid of a strained calf muscle?

Dec 13, 2021 · Treating Grade I Calf Strains 1. Identify the seriousness of the injury. Most calf strains are minor injuries and self-heal within a week -- the... 2. Utilize the R.I.C.E. treatment protocol. The most effective treatment protocol for most …

How long does it take a pulled calf muscle to heal?

In total, it usually takes up to three days for a pulled calf muscle to start feeling better. But a full recovery may take up to six weeks, according to Oxford University Hospitals. Severe swelling can make any pain and discomfort last a bit longer. Walking on recovering calf muscles can also increase recovery time.

Is walking good for calf strain?

For the first few days, reduce the amount of walking you do. Gently move your ankle regularly to avoid stiffness. Avoid forceful and strenuous activity such as running and jumping until you can walk without it causing any pain.

What exercises can I do with a calf strain?

0:181:51Top Exercises & Stretches for Calf Strains - YouTubeYouTubeStart of suggested clipEnd of suggested clipThe first one we'll do is a gastroc stretch to do this you'll put your foot up against the wallMoreThe first one we'll do is a gastroc stretch to do this you'll put your foot up against the wall making sure that your toes are straight you'll gently lean forward into the wall with a straight knee.

Should I massage a calf strain?

Getting a massage is also very beneficial right after the initial injury (just not at the site of the tear!) Massage can lengthen the entire posterior chain while increasing circulation around the strain through the whole leg. Rubbing the bottom of your foot over a tennis ball can also ease the pain felt in the calf.Jun 12, 2018

How long does it take for a pulled calf muscle to heal?

In total, it usually takes up to three days for a pulled calf muscle to start feeling better. But a full recovery may take up to six weeks, according to Oxford University Hospitals. Severe swelling can make any pain and discomfort last a bit longer. Walking on recovering calf muscles can also increase recovery time.

What does it mean when your calf is pulled?

A pulled calf muscle happens when your internal muscles are overstretched from exercise. This is a common injury, especially among athletes and runners. Pulled calf muscles may be chronic from long-term injury or acute from brief overpulling.

How to tell if you pulled your calf?

Symptoms of a pulled calf muscle can depend on the severity of the injury. A mild strain can leave you with pain and feelings of pulling within the lower half of your leg. You can still walk with a mild strain, but it may be uncomfortable. Other signs of a pulled calf muscle include: mild swelling. redness.

What is pulled calf?

Pulled calf muscle. A pulled calf muscle refers to strains within the two muscles in the lower back of your leg that make up your calf. They’re called the gastrocnemius and soleus muscles. When a strain occurs, muscle fibers are torn to some degree. A pulled calf muscle happens when your internal muscles are overstretched from exercise.

How to prevent calf muscle strains?

You can help prevent muscle strains and pulled calf muscles by: warming up for at least five minutes before exercise, including deep stretches. stretching your legs before exercising. cooling down for five minutes after you work out. stretching your muscles again for five minutes after you’ve cooled down.

How to treat a pulled calf muscle?

In the meantime, you can use the following home treatments: Ice or cold compresses. Wrap these in a soft cloth and place on your calf for 10 minutes.

How to tell if calf muscle is pulled?

A pulled calf muscle is diagnosed with a symptom check. Your doctor will also look for signs such as swelling and bruising. They may even have you do mild stretches while they look at your calf muscle to see if it’s pulled.

How to prevent calf muscle injury?

How to Prevent a Torn Calf Muscle 1 Warm up and stretch for at least 5 minutes before engaging in exercise or sport, and set aside time for a cool-down period of stretching to prevent cramping. 2 Use a chair stretch to loosen up your hamstrings. It's important to stretch your whole leg and body before working out, as every bit of the body is connected to the rest, and tension in one area could cause an injury in another. 3 Wall stretches allow you to focus on loosening up the back of the leg from heel to hip. 4 The floor or supine stretch helps condition your leg muscles for the prevention of injury. 5 A standing calf stretch is not only targeted for calf strength but can also be easily done just about anywhere throughout the day. 6 Supplement with amino acids to help support muscle recovery and repair with a full host of the building blocks of new protein synthesis.

What is pulled calf muscle?

Pulled calf muscle: Another name for a calf muscle strain, a pulled calf muscle is caused by "pulling" or overstretching the muscle beyond its natural limits. Calf muscle tear: Any strain involves some measure of tearing, but the more serious ones are partial or complete tears that may require surgery to fix.

What muscle is used to flex the ankle and knee?

The calf is attached via the Achilles tendon to the heel of the foot. The calf muscle allows us to flex the ankle and the knee, and to run, jump, and rise to our tippy toes. It's an integral part of daily movement.

What causes calf pain?

Here's a breakdown of the different soft tissue injuries that could be causing calf pain. Calf muscle strain: Straining the calf muscle involves a tearing of the calf muscle fibers. Muscle strains can exist along a spectrum from mild cases of light pain and soreness to severe cases of complete tear. Pulled calf muscle: Another name ...

How long does it take to heal a calf injury?

The recovery time for a mild calf injury is a few days to a week. You may only have to take special care to treat the injury in the first day or two. So long as you don't reinjure the area by resuming vigorous physical activity too soon, your body will take care of the rest.

What does it mean when your calf is pulled?

A milder pulled calf injury may come with symptoms like redness, bruising, mild swelling, and an inability to stand up on the ball of your foot. Depending on the severity of the injury, these types of sprains can usually be treated at home with RICE and other healing aids. RICE stands for:

How to prevent calf cramps?

Here are some stretches and strengthening exercises you can use to help minimize the risk of calf injury and hopefully prevent future sprains and injuries. Warm up and stretch for at least 5 minutes before engaging in exercise or sport, and set aside time for a cool-down period of stretching to prevent cramping.

What are the muscles in the back of the leg?

The muscles at the back of the leg are comprised of a superficial and a deep group of muscles. The superficial group is comprised of: the soleus and gastrocnemius (pictured above) and also the lesser referenced and lesser sized plantaris muscle. The deep group of calf musculature is comprised of: tibialis posterior.

What muscle is the calf muscle?

Calf muscle anatomy. A calf muscle strain can occur to either of the two primary ‘calf muscles’; the soleus or the gastrocnemius (see anatomy images below): (i) soleus muscle. (ii) Gastrocnemius (medial and lateral heads) The muscles at the back of the leg are comprised of a superficial and a deep group of muscles.

What are the three intramuscular structures of the soleus muscle?

and the popliteus muscle. Of note anatomically is that within the soleus muscle there are three intramuscular tendinous structures: medial and lateral aponeuroses, and a distal central tendon, shown below: Soleus intramuscular tendons: (1) medial and lateral aponeuroses, (2) central tendon.

Why does my calf hurt when I run?

The runner will typically report an acute onset of pain in the region of the calf brought on by activity, often times jumping or accelerating when running. For runners the injury more frequently arises during faster interval training, racing, or high-speed tempo runs.

How to heal a strained calf muscle?

Reducing pain and symptoms may be achieved by off loading the strained calf musculature through rest, taping techniques, and appropriate soft tissue massage techniques. While somewhat lacking scientific evidence for soft tissue recovery modalities such as dry needling or western acupuncture can be popular amongst runners and may also be useful.

Where does the majority of running force propulsion come from?

Greater than 50% of running force propulsion is generated from ‘below the knee’ plantar flexor musculature. Given the force developed by the calf it is understandable that the calf can be a potential site of muscular injury for a runner.

How long does it take for calf pain to start after running?

Marathoners may often have onset of calf pain within the first 24hours after their long run or even after a race. A runner that cannot continue to run and pulls up limping at the time of injury is likely to have incurred a greater grade injury than the runner who feels a ‘pull’ and is able to run on.

What are the symptoms of a torn calf muscle?

Notable symptoms for a strained or torn calf muscle are stiffness, swelling, pain, and bruising. However, depending on the severity of the injury, it can result in more specific symptoms based on grade: Grade 1 symptoms include a cramping sensation, tightness, and slight pain when the calf muscles stretch and contract.

How to tell if you have a grade 3 tear?

Grade 3 symptoms include an immediate burning sensation and stabbing pain that prohibits your ability to walk. You may see a lump or depression in the calf muscle where the tear occurred. A large bruise will appear on site.

What to do if your calf is hurting?

Taking an anti-inflammatory drug, such as ibuprofen or naproxen. Wearing a brace or use crutches. Doing rehabilitating exercises, such as calf stretches and heel lifts. If you think you or your child have a calf muscle injury, visit your nearest FastMed Urgent Care to have a medical professional evaluate its severity.

How to tell if you pulled a muscle?

Symptoms won’t be recognized until the individual stops the activity that caused the pull. Grade 2 symptoms include immediate pain (especially when stretched or contracted). Bruises may also appear where the muscle was strained, causing the area to be sore to the touch. Grade 3 symptoms include an immediate burning sensation and stabbing pain ...

What are the three grades of calf muscle strain?

There are three grades of a calf muscle strain: Grade 1 Pull: Damage to a few muscle fibers. Grade 2 Strain: Damage to a larger number of muscle fibers. Grade 3 Tear: Complete tear in the muscle.

How long does it take for a calf pull to heal?

If treated properly, it can take up to three weeks to heal Grade 1 calf pulls, four to six weeks to heal Grade 2 muscle strains, and three to four months to heal Grade 3 tears. Though this type of injury can heal on its own, it’s important to get a medical evaluation from a trained professional first before beginning treatment.

Why does my calf tear?

Calf Muscle Tear Explained. Muscle tears or strains are caused by undue pressure that usually occurs during physical activity. This damage results in a partial or full tear of the muscle fibers and attached tendons.

How to tell between gastrocnemius and soleus strain?

With a more serious strain, it's important to distinguish which muscle is involved to the greater extent: the deeper soleus or the more superficial "heads" of the gastrocnemius. MRI or diagnostic ultrasound may be needed to best diagnose the location and degree of the injury. Grade II strains involve more extensive damage, up to 90% of the muscle fibers may be torn. These injuries present with more pain (described as sharp in nature), significant loss of muscle strength and range of motion. Swelling is more severe and bruising quickly develops because of the internal bleeding from the torn muscle fibers.

Why do calf stretches help?

Practice calf stretches. Mild muscle strains respond well to some light stretching because it relieves muscle tension and promotes blood flow. Following the inflammatory phase of a muscle strain injury, some scar tissue forms, which is not as flexible as muscle fiber.

What is the best treatment for calf muscle strain?

Make sure you get the doctor to clearly explain the diagnosis, especially the cause (if possible), and provide you with various treatment options for your condition. Rest and home care modalities (such as ice) are appropriate for mild-to-moderate calf muscle strains.

What is the best way to diagnose calf muscle pain?

X-rays, bone scans, MRI, CT scan and ultrasound are modalities that specialists may use to help diagnose your lower leg pain. Calf muscle injuries are relatively common among those who play tennis, basketball, football, soccer and volleyball, as well as those who run track and field.

How long does it take for a calf muscle to recover?

Calf strains are most common in men between the ages of 30 and 50 years.

How to know if calf strain is serious?

1. Identify the seriousness of the injury. Most calf strains are minor injuries and self-heal within a week -- the degree of pain, disability and bruising are good indicators of seriousness. Grade I muscle strains involve micro-tears of up to 10% of the muscle fibers.

How to relieve pain from calf muscle injury?

Wear a heel pad in your shoe for a few days to raise your heel and shorten the injured calf muscle, which will relieve some of the tension / pain. But don't forget about it; if left in place too long can cause a flexion contracture (shortening) of the achilles tendon and permanent stiffness of the ankle.

How to tell if you have a calf strain?

What are the Symptoms of a Calf Strain. A sudden sharp pain in the lower leg. Pain/ache in the calf, usually mid calf. Pain on resisted plantar flexion (pointed toe) or when standing on pointed toes. A sensation of being hit on the back of the lower leg. A burning/stabbing sensation.

What is calf strain?

A calf strain occurs as a result of these muscles being torn or pulled. When a muscle is stretched, small micro tears occur in the muscle fibres. The severity of these tears depends on the depth and suddenness of the stretch. There are three different degrees of calf strain: grade 1 is a mild strain, grade 2 moderate to severe pain ...

What muscles are involved in calf flexion?

The calf muscle is found at the back of the lower leg and is comprised of three muscles: the plantaris, the gastrocnemius and the soleus. These 3 muscles are referred to as ‘the triceps surae’, and they attach to the Achilles tendon. They are responsible for extending the foot (plantar flexion) and bending the leg at the knee joint.

What is the Achilles tendon?

The Achilles tendon attaches to the heel bone (the calcaneus). The soleus sits deep to the gastrocnemius, with the plantaris muscle and part of its tendon located between these two muscles. A calf strain occurs as a result of these muscles being torn or pulled. When a muscle is stretched, small micro tears occur in the muscle fibres.

Why do my calf muscles strain?

A calf strain occurs when the calf muscles are over stretched. This can be caused by a sudden, abrupt movement or as a result of over use. Insufficient warm up or cool down is a common cause of calf strain. A sudden change of direction.

What is the best exercise for a physiotherapist?

A physiotherapist or sports massage therapist can recommend strengthening, flexibility and proprioceptive exercises in the sub-acute and the chronic stage of recovery. Exercises should focus on stretching and strengthening, focusing on the gastrocnemius and soleus muscles; for example calf and toe raises.

How long does it take for a calf strain to heal?

The earlier the treatment, the better the outcome. In a grade 1 strain recovery is roughly 2 weeks.

How to stop calf muscle pain?

Avoid any activities that could strain the muscle further and cause pain. Ice. Apply an ice pack to the calf muscle for up to 20 minutes every hour to reduce inflammation and help get rid of the pain. Compression. Gently apply an elastic bandage around your calf muscle to help prevent swelling in the calf muscle tear.

What is the soleus muscle?

The soleus is a much smaller calf muscle and is located under the gastrocnemius. Both of the muscles in the calves taper at the bottom and join to your Achilles tendon. 1. The function of your calf muscles is to provide mobility to your legs and enable you to freely walk, run, or jump.

What are the muscles in the back of the leg called?

These calf muscles are called the gastrocnemius and soleus. Dr. Carol DerSarkissian on WebMD says that the gastrocnemius is a diamond shape muscle that forms the bulge at the back of your leg.

Why does my calf hurt?

Calf muscle injuries can happen when straining tight leg muscles by accelerating fast or suddenly changing direction. Pulling or tearing a calf muscle can cause a sudden sharp pain in the back of your leg. Depending on the extent of injury to your calf muscle, you might have mild to intense pain.

Why do my legs feel tight at night?

Night leg cramps (also called nocturnal leg cramps or “charley horses”) mostly happen in the calf muscles. These are involuntary contractions or spasms of muscles in your legs usually at night during periods of inactivity that causes the calf muscles to feel tight and painful.

How long does it take for a calf muscle to heal?

A grade 1 calf muscle injury will take between one and 3 weeks to heal. Grade 2 calf muscle injury. A partial tear of the calf muscle results in a moderate, or grade 2 calf muscle injury. Pain will be significant and will cause weakness in the lower leg muscle and make walking difficult.

Why do my calves pull?

Doctors from the National Health Service (NHS) say that calf strains are commonly caused by putting too much force on the calf muscles.

Overview

Your calf muscles (the gastrocnemius and soleus) are in your lower leg, behind your shin bone. They extend from behind your knee down to your heel. These muscles can tear if you perform sudden movements that severely overstretch them. Calf muscle tears can be partial or complete (rupture).

Symptoms and Causes

A ruptured calf muscle can happen if you suddenly overstretch your calf. Quick pivots, jumps or abrupt stops during sports can cause this injury. It’s also possible to develop tears over time if you overwork your calf muscles. People who return to exercise too quickly after a previous calf injury can also develop tears.

Diagnosis and Tests

Your healthcare provider will perform a physical exam and review your symptoms. They may palpate (press) on your calf muscles to check for areas of tenderness or swelling.

Management and Treatment

After confirming you have a torn calf muscle, your healthcare provider may recommend a home treatment known as RICE:

Prevention

Allowing your calf muscles to rest and recover between games, practices or workouts.