Grade 1 calf strain. Visit a sports massage therapist who can perform calf strain sports massage techniques. Electrotherapy such as ultrasound may also be beneficial in reducing swelling and relaxing the muscle. Continue to rest from any aggravating activities. Continue to wear a compression bandage or calf support.
- 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.
What is the recovery time for a calf tear?
Nov 17, 2021 · Foam rolling of the calf complex can be beneficial in the early phase to enhance blood flow and start to mobilize the tissue that is irritated from the injury. Be sure to listen to your body and not push into significant symptoms of pain; however, some mild discomfort that is tolerable can be expected in the early phase with this technique.
How to recover from a calf strain?
How do you rehab a torn 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 to diagnose and treat calf strains and tears?
Jun 22, 2018 · Calf muscle strain exercises for recovery after 4 weeks Stand facing a wall and put your hands on that wall at shoulder level. Extend your injured leg back with your heel on the floor as comfortable as possible and step forward with your uninjured... Gently lean your chest into the wall by bending ...
What are the symptoms of a torn calf muscle?
The use of a compression sleeve for the calf was recommended to decrease the hemorrhaging. He was directed to apply ice to the area with 10 minutes on, 10 minutes off and then repeat for symptomatic relief. He was educated on the proper technique of elevating the limb slightly above the level of the heart to reduce the swelling.
How long does it take for 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
When should I start rehab after calf tear?
NO stretching or resistive exercise should be done during the first 3 weeks.Rehabilitation Program.Phase one - The first week after injury.Phase two – the second and third week after injury.• NO stretching.Phase three – the 4th, 5th and 6th week after injury.Phase four – 7 to 12 weeks after injury.More items...
Should you walk on a torn calf muscle?
Walking on recovering calf muscles can also increase recovery time. If you have to have surgery for a severe pull in your calf muscle, it may take several weeks or months before you fully recover.
Will a torn calf heal on its own?
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
Is cycling good for calf strain?
Initial treatment involves rest for 2-3 days after which you can often resume gentle cross-training, providing it's pain-free. This might include swimming, or cycling (with low resistance) but should avoid impact, heavy resistance or sudden movements.Sep 30, 2012
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.
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.
Is it OK to massage a torn calf muscle?
The No HARM Protocol should also be applied – 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
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
How do you strengthen a torn calf muscle?
Calf wall stretch (knees bent)Stand facing a wall with your hands on the wall at about eye level. Put your affected leg about a step behind your other leg.Keeping both heels on the floor, bend both knees. ... Hold the stretch for at least 15 to 30 seconds.Repeat 2 to 4 times.
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
Should you wear a boot for a torn calf muscle?
You may have been given a boot, possibly with heel wedges. It is not needed to aid healing but it will improve your symptoms. You may walk on the foot as comfort allows. You will find it easier to walk with crutches in the early stages.
How long does it take to recover from a calf strain?
Calf strains have a good prognosis and people often make a full recovery! Generally speaking, strains can vary in recovery times from a couple of weeks up to several months if there is a more significant injury . The first step after this injury is to ensure you receive a proper diagnosis, as the calf muscle is actually ‘3 muscles in one’, and therefore, you must establish which one of these muscles has been insulted. From there, a physical therapist can help you optimize your recovery with appropriate exercise and activity modification. If you’re looking for a program to teach you how to rehab calf strains immediately, check out our calf rehab program!
What is the calf injury?
In the text titled Sports Injuries by Dreddie and David, the authors described that the calf injury was first described in the year 1883 as it was associated with the sport of tennis, thus receiving the name ‘ten nis leg’. This particular injury is in relation to the gastrocnemius muscle, with a common mechanism of injury of knee extension (straight knee position) and ankle dorsiflexion. The gastrocnemius is particularly more susceptible to strains due to it crossing 2 joints. In addition, in contrast to the soleus muscle that is more of an ‘endurance’ muscle, the gastrocnemius has an abundance of type II muscle fibers (fast-twitch), which are utilized specifically for speed and power-based activity. Muscle strains are more likely to occur in these types of muscles that are fast-twitch and cross multiple joints.
What muscle is the calf muscle?
The ‘calf muscle’ is actually a complex of 3 muscles, which includes the gastrocnemius, soleus, and plantaris. These muscles each travel down the back of the lower leg and join the Achilles tendon, which then inserts onto our calcaneus (heel bone). The gastrocnemius muscle has two heads: a medial head and lateral head, ...
Where is the calf muscle located?
Our calf musculature which is situated on the back of our lower legs consists of three muscles, and can often be subject to injury if they are under too much load and/or not appropriately strengthened! Various calf strains are often seen in runners, tennis players, other athletic populations, and even weekend warriors.
What type of muscle fibers are used in calf strain rehab?
Progressing to plyometric based movements is vital for calf strain rehab, especially for the gastrocnemius, as this muscle has abundant type II muscle fibers, which are utilized for power-based movements such as jumping or sprinting! Read more about plyometric exercise progressions HERE!
What is the difference between gastrocnemius and soleus?
What is unique about the gastrocnemius in contrast to the soleus is that it is a 2-joint muscle, as it crosses both the knee joint as well as the ankle joint. This is similar to the rectus femoris at our hip, which acts as a hip flexor and knee extender.
How to get rid of a swollen toe?
HOW: In a comfortable sitting position with your feet out in front of you, place a resistance band around the balls of your foot. Keep your foot in a neutral position, with the toes pointed straight up and your ankle at a 90 deg right angle. This is your starting position.
How to treat a torn calf?
A professional therapist may use Ultrasound to treat your torn calf. It transmits high-frequency sound waves into the tissue. This encourages blood flow, which facilitates healing of damaged muscle fibres. Ultrasound is particularly useful in the early stages of the injury.
How to tell if calf muscle is hurting?
Symptoms of a calf strain vary significantly depending on how bad your injury is. A mild strain may feel more like an ache during or after exercise. With a more severe strain, you will feel a sudden sharp pain at the back of the lower leg at the time of injury. Calf muscle strains are graded from 1 to 3, with grade 3 being the most severe.
Why do my calf muscles get tight?
Tight calf muscles – over time your muscles may tighten up and parts of the muscle may go into spasm, either from congenital reasons (genetics), or poor footwear. Wearing high heels. If you regularly wear high-heeled shoes this increases the risk of a number of injuries including calf strains.
What is a calf strain?
A Calf strain is simply a tear of one of the muscles which make up the calf muscle group at the back of the lower leg. The calf muscle group consists of the Gastrocnemius and Soleus muscles. The gastrocnemius is the big muscle at the back of the lower leg. The soleus is the smaller of the two and is located lower down and lies underneath ...
How to treat a swollen muscle?
Use a cold therapy and compression wrap to minimise any bleeding within the muscle. Cold therapy can be applied for 10 to 15 minutes every hour initially, reducing frequency as symptoms allow. Do not apply ice directly to the skin as it can cause ice burns. A simple reuseable gel pack with an elastic wrap is ideal.
Where is the soleus located?
The soleus is the smaller of the two and is located lower down and lies underneath the gastrocnemius. Both muscles contract to produce ‘plantar flexion’ at the ankle joint. This is the same movement as standing up onto your tip-toes.
Who designed the Calf Strain Rehabilitation Program?
Our Calf strain rehabilitation program has been designed by England & British Lions Rugby Sports Physiotherapist Phil Pask. It is based on what an elite athlete would do and adapted for people of all ages and abilities.
What happens if you tear your calf?
You might even hear your calf muscle “pop” when it tears. This kind of bad calf muscle injury usually results in swelling, bruising, and a lot of pain.
What does it mean when your calf is torn?
Calf muscle tear. A torn muscle in the calf describes a serious muscle injury that causes muscle tissue in the back of your leg to tear away from tendons. The torn calf muscle may also show signs of bruising in your lower leg behind the knee. A severe tear in the calf muscle may even prevent you from walking at all. 1.
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.
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.
Where is the calf muscle located?
Your calf muscles are located at the back of your lower leg and are needed to move your legs when walking, running, or jumping.
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.
How to treat calf pain?
Wrap the ice pack in a thin towel and hold on the calf area at the back of your leg. Depending on the extent of strain in the calf muscles, you may have to apply the ice pack daily for the first few days to help control pain, swelling, and inflammation.
How to treat a torn calf muscle?
Once you know that, you'll know how to treat the injury successfully. For minor calf strains, the best approach is rest, ice, compression, and elevation.
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 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 does my calf hurt?
Furthermore, some serious medical conditions can cause calf pain or refer pain to that region, such as a bone fracture, bone cancer, bone infection (osteomyelitis), venous insufficiency, sciatica from a lumbar disc herniation or complications related to diabetes. [2]
What doctor can help with calf pain?
As such, medical specialists such as an orthopedist (bone and joint specialist), neurologist (nerve specialist) or physiatrist (muscle and bone specialist) may be needed to rule out the most serious causes of your calf pain.
How long does it take for a calf strain to heal?
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.
Which muscle is the lower leg?
The two muscles that work in conjunction to form the lower leg (or calf) are the deeper soleus muscle and the more superficial (closer to the skin) gastrocnemius muscle.
