Running, walking, and hiking are excellent calf-strengthening exercises, especially when you go uphill. The steeper the climb, the more your calves have to work. Running sports such as soccer, basketball, and tennis demand that you run, jump, and push off your calf muscles to accelerate or change direction quickly.
Full Answer
How long does a torn calf muscle take to heal?
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 to heal, protect, and strengthen a strained calf muscle?
Feb 16, 2022 ¡ How do you treat a calf muscle injury? Rest your injured leg. Put ice or a cold pack on the sore muscle for 10 to 20 minutes at a time to stop swelling. After 2 or 3 days, you can try alternating cold with heat. Wrap your lower leg with an elastic bandage (such as an Ace wrap) to help decrease swelling. Can you exercise with a torn calf muscle?
What is the healing time for a pulled calf muscle?
Jul 20, 2016 ¡ In addition, you can also treat your calf injury by: 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
How soon to exercise after calf muscle tear?
Feb 24, 2020 ¡ According to a case study published in the December 2013 issue of the Journal of the Canadian Chiropractic Association, this injury often occurs in tennis players.Mild muscle tears typically heal with conservative treatment, including calf injury recovery exercises. However, severe calf tears might require surgery. See a doctor if you suspect you have a calf tear.
How long does it take a torn calf muscle to heal?
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.Jul 20, 2016
What is the fastest way to heal a calf muscle?
How are pulled calf muscles treated?Rest: Stop running or physical activity to avoid further damaging the calf.Ice: Apply an ice pack or cold compress for 20 minutes every two hours. ... Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area.More items...â˘Jun 3, 2021
Will torn calf muscle heal itself?
A torn calf muscle is a painful injury in the muscles behind your shin bone. Athletes and people over 40 are especially prone to this type of muscle injury. Calf muscle tears usually heal after a few weeks of conservative treatments, such as rest, ice, compression and elevation. In rare cases, you may need surgery.Aug 24, 2021
Should you walk on a torn calf muscle?
With a minor calf injury, symptoms will be mild with minimal swelling, you will be able to walk unaided with slight discomfort but sudden movements that stretch or work the calf may cause an increase in pain.Sep 30, 2012
Why is my calf tear not healing?
0:585:44Why is My Calf Strain not Healing? - YouTubeYouTubeStart of suggested clipEnd of suggested clipWhy is my calf strain not healing. And by far the most common reason has been because they've justMoreWhy is my calf strain not healing. And by far the most common reason has been because they've just not strengthened it to a high enough level to be able to do their sports.
What is the difference between a calf strain and a tear?
Symptoms. A calf strain usually starts with sudden pain in the back of the lower leg. A pop, snap or tearing sensation may be felt. Occasionally, with a severe tear, it may feel like you have been shot in the back of the leg.Mar 15, 2018
When should I start rehab after calf strain?
With a first-degree injury, you can expect to be back to sports within 1 to 3 weeks. Second Degree (Moderate). This injury consists of a more significant, but still incomplete muscle tear. This a partial muscle tear and requires 3 to 6 weeks of rest and recovery before you can return to full activity.
Can you walk with a grade 3 calf strain?
A grade 3 calf strain is a severe injury involving a complete tear to half or all of the calf muscle. Crutches or even a moon boot may be required to enable walking due to severe pain and weakness. Immediate swelling and bruising will be present within 24 hours.Apr 13, 2019
Why did my calf muscle tear?
A calf injury is most often caused during sports where you need to push off with your foot quickly for a sudden burst of speed. Examples include tennis, baseball, soccer, racquetball, and even simple running. The sudden movement can stress the calf muscle, stretching it beyond its normal limits.
Is it OK to massage a torn calf muscle?
The No HARM Protocol should also be applied â no heat, no alcohol, no running or activity, and no massage. This will ensure decreased bleeding and swelling in the injured area.Aug 10, 2017
How long will a torn calf muscle stay swollen?
Muscle injuries take around 6-8 weeks to heal so it isn't unusual to have swelling that continues throughout this period. In clinic we sometimes see swelling long beyond this initial time scale, it can become chronic and remain for several months.Aug 1, 2013
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 treat a calf injury?
For most cases, make sure youâre following the PRICE treatment. In addition, you can also treat your calf injury by: 1 Taking an anti-inflammatory drug, such as ibuprofen or naproxen 2 Wearing a brace or use crutches 3 Doing rehabilitating exercises, such as calf stretches and heel lifts
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.
How to tell if you pulled a muscle?
Symptoms wonât 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, itâs important to get a medical evaluation from a trained professional first before beginning treatment.
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. Itâs 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.
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.
What is calf muscle strain?
Written by Brad Beer. âCalf muscle strainsâ are a common running injury. They can be debilitating, painful, and require reduced or complete cessation from running. Short and longer lasting episodes of pain can stem from injury to the calf musculature.
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 âcalf musclesâ; 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.
Where does the majority of running force propulsion come from?
Greater than 50% of running force propulsion is generated from âbelow the kneeâ 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 to fix a calf muscle tear?
Hold for three seconds. Pull your toes up toward you as far as possible and hold for three seconds. Repeat 10 times. Advertisement. 2. Calf Stretches. Stretches are an important component of calf muscle tear rehabilitation. Stretching exercises increase joint mobility beyond your active range of motion.
How to stretch calf muscles?
Move 2: Wall Calf Stretch. Stand facing a wall. Place your hands against the wall, at about shoulder height. Step your affected leg back about 2 feet. Keeping your back heel on the floor and knee straight, slowly lean in toward the wall until you feel a stretch in your calf.
How to raise your calf?
Once you're cleared by your doctor or physical therapist, begin calf raises, as demonstrated by ExRx.net, to restore strength in your gastrocnemius muscle. Stand with the balls of your feet on a step, with your heels hanging over the edge. Slowly rise up on your toes as high as possible.
How long after a torn gastrocnemius can you exercise?
Range of motion exercises for a torn gastrocnemius can begin one week after injury. Sit with your leg straight out in front of you. Leading with your big toe, draw the alphabet in the air.
What is Rachel MacPherson's degree?
Rachel MacPherson, BA, CPT, is a professional writer with a focus on nutrition, health and fitness. She holds a Bachelor of Arts Degree and is a certified personal trainer studying sports nutrition.
Can a calf tear be surgery?
However, severe calf tears might require surgery. See a doctor if you suspect you have a calf tear. For the best results and to avoid further injury, perform calf tear rehab exercises under the direct supervision of a physical therapist.
Can a gastrocnemius tear heal?
Appropriate exercises for a torn gastrocnemius muscle â the larger of your two calf muscles â depend on the extent of your injury. According to a case study published in the December 2013 issue of the Journal of the Canadian Chiropractic Association, this injury often occurs in tennis players. Mild muscle tears typically heal with conservative ...
How to heal a pulled calf muscle?
As the pulled calf muscle heals, a warm heating pad, exercises, and stretching can all help to speed up the healing process. Advertisement.
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 âcharley horsesâ) 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.
