Treatment
- Cold Therapy. Use a cold therapy and compression wrap to minimise any bleeding within the muscle. ...
- Rest. In the early acute stage complete rest is important at least until you can walk pain-free. ...
- Compression. Wear a compression bandage or calf support to support the muscle and reduce swelling. Compressing blood vessels in the muscle encourages swelling to drain away from the area.
- Medication. A doctor may prescribe anti-inflammatory medication e.g. ibuprofen. This can be beneficial in the first few days after the injury.
- Wear a heel lift. Wear a heel pad in your shoes. This shortens the muscle, reducing the load on it. ...
- Massage. Sports massage for calf strains can be used after the initial acute phase has finished. Do not massage in the first 5 days post-injury, longer for more severe injuries.
- Electrotherapy. A professional therapist may use Ultrasound to treat your torn calf. It transmits high-frequency sound waves into the tissue.
What is the successful rehabilitation of calf strains for runners?
Sep 30, 2012 ¡ You can also start some supported calf raises if able â do on both feet (rather than just 1) â push up onto your toes and slowly lower. You can usually resume cross-training from 2-3 weeks post-injury but keep it pain-free and avoid impact and resistance work.
Do you experience recurring calf strain injuries?
Nov 17, 2021 ¡ 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!
Do you have a tear in your calf muscles?
Set a timer and roll for a full two minutes, starting at the bottom of the calf muscle and gradually kneading your way to the top, then rolling back to the bottom in one smooth motion before repeating. Some runners find that âThe Stickâ or the âTiger Tailâ rolling products are helpful, too.
How do you treat a torn calf muscle?
Wrap cold, cold presses in soft clothes and place it on your injured calf or 10 to 15 minutes. Just donât fall asleep with the cold wraps on your leg. Elevate Propping your leg up your heart level is also another tactic to help you decrease swelling and soothe the pain.
How do you rehab a torn calf muscle?
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. Don't apply ice directly to your skin. Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area.Jun 3, 2021
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
Can you run with a torn calf muscle?
Do not run if you have a calf strain. You must give the calf muscle time to heal properly. When you can hop on the injured leg with no pain, you can begin to returning to running slowly. Running too soon after a calf strain increases the potential for further damage to the injured muscle tissue.Sep 26, 2021
Can you fully recover from a calf tear?
With proper treatment, though, they tend to settle down quickly. In some cases, complete healing of a calf muscle injury can take several months. The vast majority of people are able to return to most activities much sooner, though. You may need to wait a few months before you can go back to sports activities.Dec 29, 2021
Did I pull or tear my calf muscle?
Symptoms of a torn calf muscle can include: No calf strength, including being unable to balance or bear weight on the injured leg. Snapping or popping sensation in your calf. Sudden pain in the back of your lower leg, like someone kicked your calf.Aug 24, 2021
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.
How soon can I run after a calf tear?
Mild calf strains take about 4 weeks to heal. Moderate tears take between 6 to 12 weeks before they are back to normal. Severe calf tears can take more than 12 weeks before you can do your regular training.Mar 21, 2022
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
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 you 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
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 is the soleus muscle?
The soleus is primarily composed of slow twitch (type 1 muscle fibers) and is the key muscle for endurance running. Runners tend to clump the two superficial muscles together; the soleus and gastrocnemius and collectively refer to these two muscles as the âcalfâ.
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?
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 tendinous structures in the soleus?
The purpose of these three tendinous structures in the soleus is to act like rigid fibrous âstrutsâ to assist the upper part of the soleus to gain more origin (1). The gastrocnemius and plantaris are biarticular muscles responsible for both knee flexion and ankle plantar flexion.
What injuries do masters athletes suffer from?
Injuries to the gastrocnemius are among the most common injuries in masters athletes (3) whereas younger runners tend to succumb to achilles tendinopathy. While tears to the medial gastrocnemius and musculotendinous origins tend to be the most common in runners (2).
Which muscle fiber is considered vestigial?
The plantaris is generally considered a vestigial muscle and provides a weak contribution to knee and ankle flexion when it is functional (2). Although the gastrocnemius has a mix of fibers, more are fast twitch (type 2) muscle fibers allowing for explosive/powerful contractions.
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.
What is the soleus muscle?
The soleus is primarily composed of slow twitch (type 1 muscle fibers) and is the key muscle for endurance running. Runners tend to clump the two superficial muscles together; the soleus and gastrocnemius and collectively refer to these two muscles as the âcalfâ.
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?
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 tendinous structures in the soleus?
The purpose of these three tendinous structures in the soleus is to act like rigid fibrous âstrutsâ to assist the upper part of the soleus to gain more origin (1). The gastrocnemius and plantaris are biarticular muscles responsible for both knee flexion and ankle plantar flexion.
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.
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.
Which muscle group is generating high peak forces across all speeds?
Furthermore when looking at peak muscle forces per muscle group across a variety of running speeds it is evident that the soleus muscle is generating high peak forces across all speeds, see image below:
What are the symptoms of a calf injury?
Symptoms of DVT include pain, swelling and tenderness in the calf often accompanied by warmth and redness of the skin. Unfortunately these are often common symptoms after a calf injury even without DVT.
What are the muscles of the calf?
Later pieces will examine non-traumatic calf pain and rehab of strength and flexibility. The calf is made up of 2 large muscles â gastrocnemius and soleus and a smaller muscle called plantaris. Gastrocnemius is the more superficial of the muscles with soleus sitting beneath it.
How to treat a calf injury?
Treatment of a calf injury depends largely on severity (timescales detailed below are approximate and may vary considerably between individuals) but I follow these principles of treatment for calf injuries; Maintain calf flexibility and strength where possible but exercise within pain limits.
Why does my calf hurt when I run?
The calf is usually injured with sudden movements that dorsiflex the ankle (bend it up) while weightbearing. With the gastroc this often happens with the knee straight as the muscle is then stretched over 2 joints. Activities like rapid lunges (common during racquet sports) or acceleration to sprint when running are common causes of calf injury. It may also occur when the muscle is fatigued after distance running.
How long should I hold my gastroc and soleus muscles?
In which case stretch both the gastroc and soleus muscles, using the techniques above and holding for around 30 seconds for 3-5 reps. You can often progress strength work at this point, if comfortable try single leg calf raises on your weaker side.
How long does it take for a calf to bleed?
This might include going up or down stairs, moving the ankle or pressure on the calf area. The first 2-3 days are likely to involve bleeding within the muscle and significant swelling. In these acute stages youâll need to be more attentive to rest, elevation and ice and I wouldnât recommend cross training.
How long after calf injury can you cross train?
You can usually resume cross training from 2-3 weeks post injury but keep it pain free and avoid impact and resistance work. From 3-4 weeks after calf injury the scar tissue will usually have developed enough to handle a little more load, at this stage you may benefit from starting static calf stretches if comfortable.
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 âten nis legâ. 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 âenduranceâ 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.
How to tell if soleus is straining?
Common signs and symptoms of a soleus strain include: Non-specific, gradual onset of a âdull acheâ sensation behind the lower leg closer to the Achilles tendon. Pain with resisted plantarflexion (pushing down with foot) while the knee is bent. Pain that becomes worse with activity and subsides with rest.
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 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 â3 muscles in oneâ, 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 youâre looking for a program to teach you how to rehab calf strains immediately, check out our calf rehab program!
What muscle is the calf muscle?
The âcalf muscleâ 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, ...
What is a graded calf strain?
Most calf strains are graded level I through III, with I being a mild strain and level III being complete tearing of the muscle. Most calf strains can be treated conservatively, but with some grade III injuries, these may need to be managed surgically.
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!
How to distinguish soleus strain from gastrocnemius strain?
Soleus strains can be distinguished from a gastrocnemius strain by comparing the pain elicited from a traditional straight-legged calf stretch to the pain from a bent-knee calf stretch. Since the gastrocnemius muscles cross the knee joint, but the soleus does not, a âgastrocâ strain will not be as painful with the knee bent, ...
How to treat calf strain?
Once you have suffered a calf strain, you should treat it with two strategies: reduce stress on the calf to allow it to heal, and work to strengthen the calf muscle so that itâs more resilient in the future.
What muscle is the calf muscle?
In medical circles, the calf muscles are referred to collectively as the triceps surae, because there are three of them. Two of the three are the medial and lateral heads of the gastrocnemius, which is the muscle that most people think of when they hear the term âcalf strain.â. But the triceps surae also include the soleus, which is a shorter, ...
Why is the gastrocnemius more prone to injury?
First, it crosses two joints (the ankle and the knee), and second, it has a higher proportion of fast-twitch type muscle fibers.
Which muscle connects to the Achilles tendon?
But the triceps surae also include the soleus, which is a shorter, more slender muscle that connects to the Achilles tendon and runs lower and deeper than the two head of the gastrocnemius. A calf strain can consist of an injury to any one of these three muscle units. Gastrocnemius strains are fairly easy to identify.
How to get rid of calf muscle?
Once the initial aggravation has calmed down, you can start heating and foam rolling the area a few times a day to loosen up any tight muscle tissue. This is also when you should start doing strength exercises to rehabilitate the muscle.
How long does it take to run a bungee jump?
10 minutes easy warm up, 90 seconds easy (slowly moving out and stretching the bungee), 5 minutes medium (focus and concentrate, just like during the hard part of a race), 30 seconds sprint, 2 minutes rest. Repeat 4 times. 10 minutes easy col down
What are the two muscles of the calf?
The calf muscles are comprised of two major muscles: the gastrocnemius muscle and the soleus muscle . The gastrocnemius refers to the largest muscle, forming the visible shape beneath the skin. Itâs the more superficial muscle with soleus, a smaller, flat, muscle, sitting beneath it.
What is a calf strain?
Also known as a calf pull, or tear, calf strains occurs when one of the calf muscles is stretched beyond the tissuesâ limits, breaking off from the Achilles tendon. When a strain happens, muscle fibers are torn to some degree. You might feel or hear a pop in your calf muscle. Stretching excessively, lack ...
What is the calf muscle?
Whatâs The Calf Muscle? The calf muscles are one of the most important yet neglected areas of a runnerâs body. They extend from the knee to the ankle, turning into the Achilles tendon in the lower part of the leg. The calf muscles are comprised of two major muscles: the gastrocnemius muscle and the soleus muscle.
How many times does the calf muscle lift?
Your calf muscles perform quick and large contractions during a run. In general, your calf muscle lifts your heels roughly 1400 times every mile, and your shins raise the toes and absorb impact, supporting the arches.
How to tell if calf is strained?
Telling signs of a calf strain depend on the severity of the injury. First degreeâ the strain may not manifest any symptoms until after running has ceased. You may only feel mild discomfort and tightness when you stretch or contract your muscles.
How long does it take to recover from a calf strain?
How long will it take you to bounce back from the injury depends on the severity of the injury. Take two weeks off running for grade one calf strains, three to six weeks for grade two, and as long as possible for grade three. That said, let pain guide your level of activity. Stop running altogether if running causes the symptoms to worsen.
How to treat a swollen limb after exercise?
Apply Ice. Ice the injured limb in the acute phaseâusually 48 hours following injury and then after exercise. Cold therapy helps calm the inflammatory response and increases blood flow to the area, which is a good thing if you ask me.
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.
What is the muscle under the gastrocnemius?
Soleus strains. This is the muscle under the gastrocnemius which is smaller and only partially palpable on the sides of the calf area, are a little more difficult to diagnose because they can sometimes masquerade as Achilles tendon problems if they occur low enough along the muscle. Like a gastrocnemius strain, youâll have soreness, tightness, ...
How to distinguish soleus strain from gastrocnemius strain?
Soleus strains can be distinguished from a gastrocnemius strain by comparing the pain elicited from a traditional straight-legged calf stretch versus the pain from a bent-knee calf stretch. The gastrocnemius muscles cross the knee joint, but the soleus does not.
What muscles are involved in calf pull?
How to Self-Treat a Calf Strain/Pull. The major posterior calf muscles include the gastrocnemius, soleus, popliteal, and plantaris muscles. These muscles primarily perform plantarflexion of the ankle (pointing the toes) and are active during any type of upright ballistic activity. The gastrocnemius and soleus make up what most people call ...
What causes calf muscle to strain?
Even weather conditions (cold or inclement) can cause you to slip and then strain the muscle.
Why is the gastrocnemius more prone to injury?
On average, the gastrocnemius (gastroc) is more prone to injury for two reasons: The gastroc crosses two joints (the ankle and the knee). The gastroc has a higher proportion of fast-twitch type muscle fibers.
What is calf injury?
Calf injuries are common and occur in both competitive and recreational athletes of all kinds (such as runners, soccer players, basketball players, gymnasts, and dancers) and are frequently seen in weekend warriors as well as active individuals.
How to get calf to move?
Start with mobilization of the areas above and below the injury site by using a tool such as Thera-Band Standard Roller Massager or a foam roller. Be gentle, and initially do not mobilize over the site of injury. As pain decreases and you are tolerating mobilization over adjacent sites to the injury, you can gentle start mobilizing the injured area.
What is the time line for rehabilitation?
The âtime lineâ that is illustrated in the following rehabilitation program is typical after grade 2 and 3 injuries. After a grade 1 injury, rehabilitation can usually begin at phase three.
What causes calf muscle pain?
calf strain is caused by a tearing of part of the gastrocnemius or soleus muscle from the top of the Achilles tendon. A sudden sharp pain at the back of the leg when running, sprinting or lunging is how the injury presents and occurs. Usually there is tenderness on the calf muscle; especially on the inner side. You may think you've just been hit in the leg. Often, there is an audible "pop," and you may turn around to see what has just hit you. There is a sudden pain at the back of the leg, you may have difficulty in contracting the muscle or standing on tiptoe, and there may be pain, swelling or bruising in the calf muscle. This injury is common in running sports that require quick acceleration of changes in direction. Calf strain is also referred to as "Tennis Leg," because it is so common among tennis players. It usually occurs in people between the ages of 30 â 45.
Which muscle is the calf muscle?
The calf muscles consist of the Gastrocnemius, which is the big muscle at the back of the lower leg, and the Soleus muscle, which is a smaller muscle lower down in the leg and under the Gastrocnemius. Either of these two muscles can be strained (torn).
