The primary treatment when a mild or moderate calf strain occurs is rest. Only in severe cases when the majority of the muscle is torn are other interventions, like surgery, necessary. The initial treatment in mild or moderate strains is controlling the pain and limiting any bleeding that is present.
How to recover from a calf muscle strain?
These include:
- High arches aka supinated feet
- Overtraining
- Wearing high heels
- Bunions
- Wearing shoes that are too old
- Wearing shoes that are too tight especially in the toe box
- Spending too much time on a stair master
- Too much training on treadmills and ellipticals
- Weak glutes and hamstrings
- Poorly fitting shoes
What are the best tips for calf strain treatment?
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. ...
How do you treat a calf strain?
Calvin Abueva went down with a calf muscle strain and could miss several weeks for Magnolia in the PBA Governors Cup. The 34-year-old forward's MRI has confirmed the injury and he will consult with the doctor on Wednesday before getting his PRP treatment ...
How to heal calf strain?
Here are some exercises to try each day:
- Four-way Resistance Band Stretch: Sit in a chair with your right foot extended. ...
- Alphabet Range of Motion: Cross your right leg over your left, and while pointing and flexing your ankle, trace every letter of the alphabet with your foot. ...
- Jumprope: Try to accumulate five minutes of jumping (can be broken up into segments) to maximize ankle strength.
How long does it take for a strained 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.
Is walking good for a strained calf muscle?
Stretches. Some activities, such as prolonged walking, running, or playing team sports, can further damage a pulled calf muscle. People should rest and avoid strenuous activity while their calf muscle heals.
How do I recover from a calf strain?
Treatment of acute calf strains involves the classic RICE steps—rest, ice, compression, and elevation—in order to minimize hematoma formation, promote blood flow for healing, and decrease pain. Stretching or contracting the calf muscle complex should be avoided as much as possible.
How do you know if your calf muscle is torn or strained?
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.
Should you massage a calf strain?
The No HARM protocol should also be applied which includes no heat, alcohol, running or activity, and no massage. This will help ensure decreased bleeding and swelling in the injured area.
How do I get rid of calf pain?
Care and TreatmentRest: Avoid walking or running with calf muscle pain. ... Ice: Put an ice pack or cold compress on your calf muscles for 20 minutes every two hours. ... Compression: Apply a compression bandage or wrap to your calf. ... Elevation: Lift your leg into an elevated position, preferably above the level of your heart.
Should I stretch a calf strain?
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.
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 strain not healing?
1:185:44Why is My Calf Strain not Healing? - YouTubeYouTubeStart of suggested clipEnd of suggested clipReally it means that a part of your calf muscle has torn. So some of the fibers have torn and nowMoreReally it means that a part of your calf muscle has torn. So some of the fibers have torn and now the muscle as a whole is not as strong as it could be. So in order for you to get back to your sport.
How can I speed up muscle recovery?
How to Speed Up Muscle Strain RecoveryApply ice or a cold compress immediately.Alternate ice with heat therapy.Perform simple low-impact exercises and stretching.Knee and calf massage for leg muscle strain recovery.Elevate the injured muscle.
How do I know if my calf pain is serious?
Symptoms that might indicate a more severe condition include:swelling.unusual coolness or pale color in the calf.tingling or numbness in the calf and leg.weakness of the leg.fluid retention.redness, warmth, and tenderness of the calf.
What does a calf strain feel like?
A feeling of tightness, tenderness, or weakness in the calf area. Spasms (a gripping or severe tightening in the calf muscle). Sharp pain in the back lower leg when trying to stretch or move the ankle or knee. A pulling sensation at the time of injury.
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.
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.
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 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 ‘plantar flexion’ at the ankle joint.
Which muscle is the most powerful during sprinting?
Both muscles contract to produce ‘plantar flexion’ 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 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.
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.
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 you’ve 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. They’re 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 strengthen calf muscles?
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 time. Wall stretches.
What to do when calf strain is severe?
Only in severe cases when the majority of the muscle is torn are other interventions, like surgery, necessary. The initial treatment in mild or moderate strains is controlling the pain and limiting any bleeding that is present.
How to treat a muscle strain?
You can safely treat this condition on your own. A muscle strain can be treated with rest, ice, compression, and pain medication.
What does it mean when your calf is recurrent?
Calf strains that are recurrent may be indicative of improper care and should be evaluated by a medical professional. It is possible that you never fully healed or improper physical activity is causing a recurrent injury.
Which muscle is most commonly used to flex the knee?
Muscle strains of the gastrocnemius muscle are very common compared to soleus strains since it only crosses a single joint. The gastrocnemius helps flex the knee and flexes the foot downward (e.g. when stepping on the gas).
What does it feel like to have gastrocnemius strain?
If you have experienced a gastrocnemius strain, you will experience pain in the lower leg and other related symptoms. This can likely be described by the following details.
Why is it important to evaluate calf pain?
If you have recently experienced calf pain followed by a loss of sensation, evaluation is necessary to ensure that a process that threatens the viability or function of your leg is not taking place.
What is a tennis leg strain?
These strains are commonly referred to as “ tennis leg ” strains as they commonly occur when an individual changes direction suddenly to return a volley in tennis. They are common when an unconditioned individual engages in intense physical activity and damages the muscle fibers of the leg.
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 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 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 ‘the triceps surae’, 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 chronic calf and toe raise?
A physiotherapist or sports massage therapist can recommend strengthen ing, 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. The intensity of the exercises should be increased gradually and in a controlled way. Resistance bands are good for gentle stretching.
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 does a grade 3 strain feel like?
Grade 3 degree strain Symptoms – a complete rupture. Pain is felt immediately, and can feel like a burning or stabbing sensation. The muscle is tender to touch. Inflammation occurs. A lump of muscle tissue can be felt where the tear has occurred.
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.
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.
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 muscles are in the back of the leg?
There are 2 muscles that make up the calves in the back of your lower leg. These calf muscles are called the gastrocnemius and soleus.
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.
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 long does it take for a calf to heal from a pull?
A grade 1 calf muscle injury will take between one and 3 weeks to heal.
What exercises can be done to help a calf strain?
Depending on the severity of your calf muscle strain and your individual needs, physiotherapy can include: Activity modifications. Stretching and strengthening exercises. Range of motion and flexibility exercises. Balance and control exercises.
What is a calf strain?
A calf muscle strain occurs when the calf muscle in the leg is twisted, pulled, stretched, or torn. Calf muscle strains can become chronic if not treated properly, leading to more and more strain and tearing of the muscle fibres until eventually the calf muscle is torn completely – similar to a rope giving out.
What to do if you injure your calf?
Once you injure your calf muscle, the chances of recurrence are significantly higher, so it is important to practice prevention , especially if you play sports that require quick bursts off your feet, like hockey, soccer, football, basketball, volleyball, ...
What causes calf muscle strain?
Common causes and risk factors of calf muscle strains include: Previous calf muscle strain or injury. Incorrect technique or training in sports including lack of strength training. Direct trauma to the lower leg. Overuse of the calf muscle.
Is physiotherapy a non-surgical treatment?
Physiotherapy is a drug-free and non-surgical treatment that focuses on reducing pain and swelling, regaining strength, increasing mobility and function, and preventing recurrence. At pt Health, you’ll receive a thorough assessment which addresses the source of your problem.
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.
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 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.
What muscles are involved in 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 . These muscles connect the heel to the back of the knee and act to plantar flex the ankle and extend the knee, which is necessary for walking, running, jumping and kicking. A calf strain injury usually occurs the mid leg and/or knee within the muscle belly. All muscle strains are categorized as either Grade I (tearing of a few muscle fibers), Grade II (more extensive muscle fiber damage) or Grade III (complete rupture of the muscle). Getting a proper diagnosis of your calf muscle strain is crucial because it determines the type of treatment protocols you should follow.
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.
How long should I ice my calf?
This protocol is still appropriate for Grade II strains, although you may have to keep the ice on your calf for a little longer (up to 20 minutes at a time) if the deeper soleus muscle is the primary site of injury. Instead of using R.I.C.E for a few days as is the case with a mild strain, more severe strains will likely require attention for a week or more.
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.
