Ask your doctor about the following exercises you can try at home during your calf muscle recovery:
- Chair stretches. Sitting in a stable chair, bend and straighten the knee of your affected leg for 10 repetitions at a...
- Wall stretches. Face a wall and put your arms out so your hands are firmly against the wall at shoulder level.
- Floor stretches. Sit on the floor with...
How to get rid of a strained calf muscle?
Immediate treatment for pulled calf muscles usually includes RICE, which stands for: 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. Donât apply ice directly to your skin. Compression: Reduce swelling ...
What is the recovery time for a calf strain?
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 ...
How to strengthen your calf muscles?
Jul 23, 2018 ¡ Ask your doctor about the following exercises you can try at home during your calf muscle recovery: Chair stretches. Sitting in a stable chair, bend and straighten the knee of your affected leg for 10 repetitions at a... Wall stretches. Face a wall and put your arms out so your hands are firmly ...
How long should I rest a pulled calf muscle for?
Feb 28, 2022 ¡ Start now on our full calf strain rehabilitation program. Cold Therapy 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.
How do you treat a pulled upper calf muscle?
Treating a pulled calf muscleIce or cold compresses. Wrap these in a soft cloth and place on your calf for 10 minutes. ... Heat pads. ... Leg wraps. ... Prop your leg up above heart level. ... Rest for at least a full day. ... Take over-the-counter pain medications.
How long does it take for a pulled calf muscle to heal?
In the less severe cases it usually takes up to three days for a pulled calf muscle to start feeling better. In the most severe cases that don't require surgery a full recovery may take up to six weeks. In the case that the injury requires surgery the recovery period may extend up to six months to a full year.
Should I stretch a strained calf muscle?
As healing gets underway, it is important you begin a series of exercises to gently stretch the calf muscle. This will help your knee and ankle joints to get back into their normal position. This helps to reduce the risk of further injury.
Why do the top of my calves hurt?
Calf muscle pain is usually the result of a mild injury, such as a strain, or leg cramps. But severe or ongoing pain in your calves can be a sign that the muscles in your lower legs aren't getting enough blood.Jan 9, 2022
Can you walk with a calf strain?
Depending on how badly you have injured your calf, a calf strain can either be a little nagging pain while you walk, or can take you fully out of your regular activity, and possibly require you to walk with crutches!
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
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
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.
How do you know if you tore your 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
What muscle is at the top of your calf?
the gastrocnemiusThe top part of the gastrocnemius has two heads that start on the inside and the outside of the femur (thighbone). The gastrocnemius goes down the back of the leg and attaches to the Achilles tendon. Gastrocnemius strains are common because the muscle connects to two joints (the knee joint and the ankle joint).Aug 5, 2021
Why do I keep getting calf strains?
There are likely biomechanical roots to recurrent calf strainsâwhether for gait-related or anatomical reasons, some people rely more on their calf muscles to generate power, or have a muscular structure that is less able to handle high loads. Another risk factor for calf strains was age.
Calf Muscle Strain vs. Pulled Calf Muscle vs. Calf Muscle Tear
What is the difference between a strained, pulled, and torn calf muscle? All of these injuries to your calves can cause varying degrees of pain and...
Grades of Calf Muscle Injury
All types of calf muscle injuries are graded according to their severity. These are classed as mild, moderate, or severe injuries to the calves. Ac...
What Does Pulled, Strained, Or Torn Calf Muscle Feel like?
Straining, pulling, or tearing a calf muscle can feel like something has hit the back of your leg with force. According to the journal Radiology Ca...
Causes of Strained, Pulled, Or Torn Calf Muscle
Overstretching the calves is usually the most common cause of straining, pulling, or tearing the muscle fibers in your lower leg.Doctors from the N...
Calf Muscle Cramps During The Night
Night leg cramps (also called nocturnal leg cramps or âcharley horsesâ) mostly happen in the calf muscles. These are involuntary contractions or sp...
How Long Do Calf Muscle Injuries Take to heal?
Knowing how long it takes a calf muscle injury to heal depends on the extent of gastrocnemius tearing in the leg. However, the length of time a tor...
How to Treat Pulled Or Strained Calf Muscle
To help quickly heal a pulled or strained calf muscle, itâs important to treat the injury with ice and compression as soon as possible.
Exercises For Calf Muscle Strain
After two or three weeks of applying ice and heat treatments, you can start to use exercises for calf muscle strain. If you have suffered a grade 2...
How to Prevent Calf Muscle Injuries
To prevent bad calf muscle strains and tears, it is very important to warm up before taking part in strenuous activity.According to the Journal of...
When to See A Doctor For Calf Muscle Injury
Full recovery from a serious calf muscle strain or tear may take many weeks or even months. During this time, you should continue building strength...
How to treat calf pain?
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. Donât apply ice directly to your skin. Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area.
How to prevent calf muscle pull?
You can reduce your risk of a pulled calf muscle by: Keeping your calf muscles strong and conditioned. Stretching routinely. Not pushing through pain. Resting and recovering between workouts. Using proper technique when playing sports. Warming up and stretching your calf muscles before physical activity.
What does it mean when your calf is pulled?
A note from Cleveland Clinic. A pulled calf muscle happens when you overstretch the muscles in the back of your lower leg. Itâs a common injury with athletes that do a lot of stop-and-go movements, but it can also affect older, active individuals. Most calf strains heal with rest, ice, compression and elevation.
What age group is most likely to pull calf muscles?
Other risk factors for pulled calf muscles include: Age: People over 40 may be more likely to get strains during physical activity. Sex: Some studies suggest that men are more likely to get calf muscle injuries.
What is pulled calf muscle?
What is a pulled calf muscle? A pulled calf muscle, or a calf muscle strain, occurs when the muscles in your calf â the soleus and gastrocnemius â get overstretched. The calf muscles are in your lower leg behind your shin bone and extend from the base of your thigh down to your heel. They help you flex and bend your foot, ankle and knee.
Why do I have calf strains?
Calf muscle strains usually occur when someone suddenly moves or overstretches their calf after standing still. Quick pivots, jumps or abrupt stops can cause strains. This injury is especially common when your toes get forced upward (toward your body) and your ankle pulls your calf muscles down too quickly.
How many lower limb injuries are caused by calf strains?
One study estimated that calf strains make up about 1.3% of all lower limb injuries in runners. Another study of soccer players identified gastrocnemius strains as making up 12% of all muscle injuries.
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.
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.
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 youâve 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 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. Theyâre 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 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 itâs pulled.
What does a calf strain feel like?
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. If you suspect a grade 2 or 3 injury, we advise seeking professional advice.
How long after calf strain can you massage?
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. Massage may damage newly formed blood vessels and increase bleeding.
Why do my calf muscles get tight?
Tight calf muscles â 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 muscle group is the calf muscle?
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 the gastrocnemius. Both muscles contract to produce âplantar flexionâ at the ankle joint.
Which muscle is the most powerful during sprinting?
Both muscles contract to produce âplantar flexionâ at the ankle joint. This is the same movement as standing up onto your tip-toes. The Gastrocnemius is the more powerful muscle that produces propulsion during dynamic movements such as sprinting and jumping.
What is a DVT in a calf?
A DVT is a blood clot in a vein. It is most common in the calf muscle area, particularly following surgery and long-haul flights. It is very important this is not misdiagnosed as a calf strain because treating it as one can cause life-threatening complications.
What type of support is used for running and agility?
In the later stages, when running and agility exercises are introduced, a heat retainer type support can be worn. This will help keep the muscle warm and improve blood flow. A professional on-field first aider or therapist may apply a compression bandage immediately after injury.
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 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!
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 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.
Which muscle is most susceptible to strains due to it crossing 2 joints?
The gastrocnemius is particularly more susceptible to strains due to it crossing 2 joints.
How many muscles are in one calf?
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.
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 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 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 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.
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.
Why do runners feel vulnerable?
For a runner to perceive they have a âtearâ may result in the runner feeling vulnerable, or even âfragileâ, with reduced confidence. This reduction in confidence can manifest as fear avoidance of running, fear of loading the calf musculature through required rehabilitation exercise, and prolong recovery timelines. a.
How to heal calf injury?
Use of a foam roller : Performing gentle self-massage with a foam roller as your calf injury heals may help reduce scar tissue formation and improve blood flow to the area. Muscle strengthening : Your physical therapist may recommend exercises to help build muscle strength and coordination, which may help you avoid future strain injuries.
How long does it take to recover from a calf strain?
Grade 3: This is the most severe calf strain, and involves a complete tear or rupture of the affected muscle fibers. Full recovery can take three to four months and, in some instances, surgery may be needed.
Why does my calf feel like it's snapping?
You may feel sudden, severe (acute) pain in the middle of your calf and you may feel a snapping sensation and/or hear a snapping sound. It is usually a tear of the gastrocnemius muscle, and it can also occur due to a fluid collection between the gastrocnemius and the soleus muscle. 6.
What to do if you have a DVT in your leg?
If your doctor suspects a DVT in your leg, they will order an ultrasound of your leg to confirm the diagnosis. A blood clot requires immediate therapy with a blood thinner. It can be tricky to tell the difference between a muscle or tendon injury, which is why it is important to see a doctor for acute calf pain.
How long does it take for calf strains to heal?
This type of injury causes pain, but usually doesn't interfere with activity. Full recovery takes about two weeks.
How to reduce swelling in calf?
Ice: Applying ice to your calf for 20-minute intervals, several times a day is recommended to reduce swelling. Avoid directly placing ice on your skin by placing a thin towel between the ice and your calf or by using a cold pack.
Why does my calf hurt?
Calf strains and pulls are common injuries, especially in athletes. If you develop sudden pain in your lower leg during activity, it could be due to a torn or pulled calf muscle. However, there are other reasons for calf pain, including serious conditions like blood clots. 1 If you have pain in your calf, it's important to get it properly checked ...
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.
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 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 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.
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 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 ...
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 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 âthe triceps suraeâ, 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 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 long does it take to train gastrocnemius?
In the sub acute (3 days to 3 weeks) and the chronic stage (3 weeks to 2 years) it is important that training should be adapted to avoid jumping or any exercises that put excessive strain on the gastrocnemius or soleus.
