Physiotherapy - Guidelines for the Rehabilitation Program Healing of a calf muscle usually takes about 6-8 weeks however everyone recovers from injury at different rates. The rate of healing of your muscle will depend on how severe your injury is as well as any other medical problems you may already have.
How to recover from a calf strain?
grade 2 and 3 injuries. After a grade 1 injury, rehabilitation can usually begin at phase three. Phase one - The first week after injury ⢠Rest from painful activities ⢠Ice 20 minutes, three times a day ⢠Compression wrap or neoprene sleeve . Phase two â the second and third week after injury . Ice once a day, 20 minutes, after exercises
What is the healing time for a pulled calf muscle?
Grade 1 calf pulls can recover in as little as three weeks with adequate treatment, Grade 2 muscle strains can mend in four to six weeks, and Grade 3 rips can heal in three to four months with correct treatment.
What is the recovery time for a calf injury?
This is what you want to do for the first 24-48 hours for strains and sprains. Once you are past that, you can start doing light activity as you can stand it. Ice after activity, and alternate with moist heat to help drive excess fluid out of the tissues.
What is the best treatment for a ruptured calf muscle?
Sep 26, 2021 ¡ It may seem counter-intuitive, but for the first 7-10 days after a calf strain you must not stretch the calf muscles. Donât forget â your injured calf muscle fibres are trying to heal and effectively âknit togetherâ during this important phase, and if you stretch to the point of pain, youâll basically pulling them apart once again.
When can I start stretching after calf strain?
Your calf muscle needs time to heal before any extra force is applied to it. Never stretch when there is still pain or inflammation in your calf. Once the pain and inflammation subside, rather than stretching, a safer option would be to start with gentle range of movement activities of your foot, ankle and knee.Nov 25, 2021
How do you rehab a strained calf?
Put your affected leg about a step behind your other leg. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.
Do I need physical therapy for calf strain?
If Surgery Is Necessary. Surgery is rarely necessary in the case of calf strain, but if a calf muscle fully tears and requires surgical repair, your physical therapist will help you minimize pain, restore motion and strength, and return to normal activities in the safest and speediest manner possible after surgery.
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.
Can I cycle with a calf strain?
Symptoms you have damaged your calf muscles If you injure your calf muscle it is important to stop cycling and not to put any weight on your leg. As soon as you can, rest and cool the area with an ice pack or cold water.Mar 9, 2018
How long do calf strains last?
Healing of a calf muscle usually takes about 6-8 weeks however everyone recovers from injury at different rates. The rate of healing of your muscle will depend on how severe your injury is as well as any other medical problems you may already have.
Why is my calf strain not healing?
0:525:44Why 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.
Can you lift weights with a calf strain?
Calf Strain Treatment Rest: It's important to rest your injured muscle, which means avoiding any activities that cause pain, as well as any impact activity or excessive stretchingâlike running, jumping, or weightlifting. It's also important to not return to sports until you are pain-free.Oct 20, 2021
What does a grade 3 calf strain feel like?
Someone who experiences a grade three calf strain will experience immediate and excruciating pain. They will be unable to continue the activity, and may not be able to move their calf muscle at all.Feb 3, 2016
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
What exercise can I do with calf strain?
When you're cleared for movement beyond stretching, consider light walking, swimming, low-resistance cycling and rowing. Exercising on the elliptical with a calf strain is also an acceptable cardiovascular exercise you can do while healing.Feb 12, 2020
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
How long does it take to recover from a calf tear?
Depending on the severity, complete recovery from a calf muscle tear can take anywhere from a few days to several months.
How to tell if you have a calf injury?
A strain can range from a small partial tear with minimal pain and minimal loss of function to a complete rupture requiring surgical reconstruction. Symptoms are characterized by swelling or bruising at the site of the injury, and tenderness to the touch. If the injury is to the soleus, you might notice pain when pointing your toes in a bent-knee position. The severity of your injury will determine how soon you can resume exercise.
What is a grade one calf injury?
A grade-one strain is a minor tear with twinges of pain and little loss of function. An athlete with a grade-one strain might opt to ignore the pain and return to play immediately.
Why is it important to have a calf muscle?
Image Credit: Martinan/iStock/Getty Images. The calf muscles play an important role in sports and fitness, enabling you to propel yourself forward and upward. A tear in the calf muscle, also called a strain or rupture, can be painful and debilitating.
What is the function of the calf muscles?
The primary function of both muscles is to point the foot away from the body, an action called plantar flexion. Your calf muscles work together to produce huge amounts of force during rebounding activities, sending you airborne. Advertisement.
What are the symptoms of a strain?
Symptoms are characterized by swelling or bruising at the site of the injury, and tenderness to the touch.
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.
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 âpullâ and is able to run on.
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.
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.
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.
Can a runner have a calf strain?
Calf strains can occur to any runner. Runners of all abilities: beginner, recreational, recreationally competitive, and the elite, can incur a calf strain. Calf muscle strains can occur any age, however the incidence of calf strains can increase as a runner enters their masters years (> 35 years of age).
Running with a Calf Strain
The two main calf muscles (gastrocnemius and soleus) make up the bulk of the musculature in the rear compartment of the lower leg. They are primarily responsible for plantar flexion of the ankle, although gastrocnemius can also contribute to knee flexion.
Best Treatment & Exercises for a Calf Strain
If you have a history of repeated calf strains, Iâm sure youâll find my 12 week calf strengthening programme for runners really helpful.
Final Thoughts on Running with a Calf Strain
If you have suffered a calf strain, hopefully you can now see the importance of resting your leg and not trying to run through the pain and discomfort.
When to return to running after muscle strain?
Only return to running when you feel no pain or twinges in the muscle, and rather than trying to run the same distances you were running before the injury, break in gently, running a shorter distance at a slower pace. More severe cases of muscle strain will require more care and attention.
How to heal calf muscle?
Heat packs, on the other hand, should be applied much later to help the muscle fibres relax and regenerate. Heat also soothes pain and aid recovery. Stretch - For mild calf strain, stretches can help to promote recovery. This stimulates blood flow, releasing tension and preventing the build-up of scar tissue.
Why does my calf hurt when I run?
Why does calf strain occur? Calf strain among runners is extremely common and often occurs as a result of over-exertion when running or from not warming up muscles properly before a run. In particular, starting to run too soon after an injury causes the most severe and lasting injuries.
How to get rid of calf pain?
If all seems well then try a hilly walk as this works the calf muscles harder. If the muscles feel strong and pain-free, you could contemplate running. Warm-up by walking for at least 5 minutes then start by running half the distance you normally would at a gentle pace and see how your leg feels.
How to help a calf that is injured?
Many upper body exercises can be performed whilst sitting down to alleviate any pressure on your injured calf. Swimming or water exercises â the buoyancy of the water helps to support your weight allowing you to exercise without putting as much strain or pressure on your muscles and joints as you do when running.
How long should I walk to test my calf?
A good rule of thumb, however, is to begin by walking for 30-60 minutes to test the calf. If all seems well then try a hilly walk as this works the calf muscles harder.
How long does it take to run after a muscle strain?
More severe cases of muscle strain will require more care and attention. It can take 4-12 weeks before you are fit to run again. As with minor strains, you should only begin to run once your leg is completely pain free.
How to start running after calf strain?
When itâs time to start running after a calf strain, understanding the cause of the injury is the best way to prevent it from happening again. You should make small progress at the beginning to avoid worsening your injury; this is definitely the smartest option. Plus, you should start by running only 30 ...
How to get rid of calf pain after running?
Stretch out before you return to running. After the initial pain and inflammation start to decrease, you should begin your run with a mild calf muscle stretching session. It must be low intensity and you shouldnât feel any pain. Stand up with your back to a wall, and place your feet hip-width apart.
Why do runners strain their calves?
A calf strain is very common among runners and it often happens as a result of excessive effort when running or a poor muscle warm up. Warm up is very important; after all, the calves are supporting your body weight when doing strides. But starting to run soon after an injury can make it worse or last longer. ...
How to stretch calves?
Stand up with your back to a wall, and place your feet hip-width apart. Without letting your heels lift off the ground, slowly move your body forwards until you feel your calves stretching. Keep your back straight for 30 seconds and do three more repetitions to warm up your calves before training.
Why is it important to cool down after a run?
Cooling down after a run is also important to keep your muscles flexible, making you stronger after each workout.
