what is the best way to rehab a strained calf muscle

William Shiel on eMedicineHealth says that this is what you need to do: 12

• Protection. First of all, you should protect the strained calf muscle from further injury.
• Rest. 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. ...
• Elevation. ...

Full Answer

How to get rid of a strained calf muscle?

Feb 28, 2022 · Calf strain treatment Immediate first aid is to apply the P.R.I.C.E. principles of protection rest, ice, compression, and elevation as soon as possible. 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.

What is the recovery time for a calf strain?

The best method to heal from a torn calf muscle is to use the following strategies: protection, rest, ice, compression, and elevation (if possible) (PRICE). 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.

How to strengthen your calf muscles?

Jul 20, 2016 · 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.

How long should I rest a pulled calf muscle for?

Conservative therapies like as rest, ice, compression, and elevation are typically effective in healing calf muscle strains after a few weeks of use. In some instances, surgery may be required. Should you walk on a torn calf muscle? Walking on healing calf muscles might further lengthen the time it takes to recover.

How long does it take for a pulled calf muscle to heal?

Pulled calf muscle recovery time 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.

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.

What exercises can I do with a calf strain?

1:152:22Calf Strain Rehabilitation Exercises - YouTubeYouTubeStart of suggested clipEnd of suggested clipExercises should be pain-free. If there is any pain during after or the next day then reduce theMoreExercises should be pain-free. If there is any pain during after or the next day then reduce the load or rest a bit longer. Using a resistance band whilst sitting is a gentle exercise.

Should I wrap my pulled calf muscle?

Wrap your lower leg with an elastic bandage (such as an Ace wrap) to help decrease swelling. Don't wrap it too tightly, since this can cause more swelling below the affected area. Loosen the bandage if it gets too tight.

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.

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 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.

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.

How to treat a torn calf muscle?

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 to treat a calf injury?

For most cases, make sure you’re 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

Why does my calf tear?

Calf Muscle Tear Explained. Muscle tears or strains are caused by undue pressure that usually occurs during physical activity. This damage results in a partial or full tear of the muscle fibers and attached tendons.

What are the grades of calf strains?

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 to tell if you pulled a muscle?

Symptoms won’t 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 ...

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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 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. 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.

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.

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 — the soleus and gastrocnemius — 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.

What happens when you pull your calf?

A pulled calf muscle happens when you overstretch the muscles in the back of your lower leg. It’s 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. In rare cases, calf muscle tears require surgery.

Can a calf tear cause pain?

A calf strain can cause pain and prevent you from running, jumping and doing other activities. A severely pulled calf muscle can result in partial or complete tears. A torn calf muscle may require surgery. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission.

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 stretch calf muscle?

Exercise 1 for strained calf muscle. 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 leg. Gently lean your chest into the wall by bending your uninjured 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.

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.

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 muscle pain?

The most important thing to do first is to give you calf muscle a little rest for the first five days. You should only walk short distances that don’t aggravate your pain too much. You can also speed up your recovery by massaging the painful calf.

How to stretch calf muscle?

You can perform the exercise like this: 1 Place your injured leg behind your healthy leg 2 Keep your heel on the ground, and your knee extended 3 Bend the knee of your healthy leg 4 Push your hips forward until you feel stretch in your calf muscle 5 Hold this for 20 seconds and repeat it three times

What does it feel like to have a calf strain?

A calf muscle strain causes a little discomfort and tightness in your calf muscle. From the outside, you usually don’t see anything. But when you try to put pressure on your calf muscle, you feel a little stretch and discomfort. You will feel this, especially during walking or running.

Where is the calf muscle located?

Many people think your calf muscle is located purely at your lower leg. But this is not entirely true. Your calf muscle originates from the lower part of your upper leg, at the backside.

What is the second exercise for Achilles tendon?

The second exercise is designed to stretch your Achilles tendon. Because your calf muscle is attached to your Achilles tendon, your Achilles tendon is affected by any problem occurring in your calf muscle.

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 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 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.

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.

What muscle is used to point the toes?

The gastrocnemius muscle plantarflexes the foot — often referred to as "pointing the toes." Range of motion is often limited after muscle tear, particularly if your ankle has been immobilized. Range of motion exercises for a torn gastrocnemius can begin one week after injury.

Who is Rachel MacPherson?

Rachel MacPherson, BA, CPT. 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.