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The Best Treatment for Calf Tears, Strains and Pain - Rehabilitation Programme To Speed Up Recovery
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- Опубликовано: 13 июн 2020
- In this video we go through a progressive treatment plan for Calf tears and strains as well as going through some of the best stretches and exercises to relieve general pain.
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.
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 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. The Gastrocnemius is the more powerful muscle which produces propulsion during dynamic movements such as sprinting and jumping.
What causes a torn calf muscle?
Calf muscle strains usually occur either as a result of a sudden, pushing off movement, or from excessive and forced over-stretching of the muscles. This is more likely to occur from a sudden explosive change of direction. However, there are factors which increase the chances of sustaining a torn calf muscle.
Not warming up properly - if your muscles are particularly tight, then they may be more susceptible to injury.
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. The muscles adaptively shorten over time and as a result, are strengthened in a contracted state. When your wear flat running shoes they over-stretch, increasing the risk of a torn muscle.
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great video, thank you for taking it from simple stretches to harder ones instead of just jumping into the hard ones.
Thank you for sharing. I am going to do this exercises. Will comeback with testimony
Dear sir, I am aged 36 years . your vedio is really helpful. I had a gastro muscle tear in calf of 2.5 cm at medial and lateral head ( . 5 cm thick) 2 weeks back while playing badminton. Currently I am unable put weight on my leg and doing rest. When can i start rehab exercises you mentioned in your vedio.
Thanks very much in anticipation of your valuable advice.
Thank you for sharing this plan, I happened tear my calf muscle 4 weeks ago, this rehab plan can really help me
Thank you Travis. I'm Marek, Helen's my wife. When I retired @ 65 I became a fat lazy bastard, I di couch to 5k, lost 3 stone, nearly died of covid, now I'm working my way back to decent jogging - 5 - 6k, or was ! My calf 'popped' , very sharp pain and bruising occured. That was 3 days ago. So at last I've found a UK guy, you, telling me how to get better. Can I also go brisk walking so long as there isn't discomfort or too much ? Thanks again.
Hi Marek!
Sounds like you have really been through the wars! Congrats on getting back to jogging and up to 5-6k! You are just past the acute phase of the initial injury so I would keep moving and weightbearing if it doesn't cause you too much pain however, I certainly wouldn't overdo it in terms of walking medium/long distances!
Wishing you all the best in your recovery!
Travis
Excellent video! Thank you so much!
Great video. Thanks for the info, have a calf strain and definitely going to use this video to help recover.
Excellent video…well done!
Very useful video to prevent/recover from a calf inury, thanks a lot. brilliant video
Hey! Great vid! I'm having a chronic left calf strain. It returns around 2-3 times a year. I'm pretty sure I have some scar tissues in the musle thats why it happens so easily even due walking. Now Im having a pretty bad flare up. 1,5 week passed and I still don't feel I'm ready to start stretching. Do you have any idea, how to get rid of a chronic reoccuring calf injury? Thanks!
That was very helpful….thanks friend
Oh my God thank 🙏 you soooo much!!!!! I had a scope surgery one month ago on my knee. But between my knee and my calf gets 😕so tight and achie 😢 I was just moving my foot back and forth and cracked my ankle and it worked . I do take turmeric and fish oil 🐟 pills for the inflammation.
Travis, Many thanks for this helpful and informative video. You’ve given me lots of options in my calf injury rehab. I can be a little impatient but you have given me the motivation to learn the techniques 😀👏
Great series of exercises, thankyou. I was wondering if it's possible to build your calf muscle again after a severe grade 2 tear. The muscle in my injured leg is visibly smaller after a few months 😔 I'm desperate to get back to tennis! 😁💪🎾
Hi Siri,
It is indeed! With a proper strength and conditioning programme you can absolutely solve the muscle atrophy which occurs after injury!
Good luck with your recovery and getting back to Tennis!
Kindest regards,
Travis
@@UKFH that's great, really reassuring thankyou 💪😊
I llay tennis at a county level abd sadly, my calf has torn 3 times in the last 12 months. I'm 45 and struggling to keep up the university level tennis I play at due to age and injuries. I have been doing the exercises in the videos for months, but here I am, injured again. Help?
How do you know if it's a grade 3?
Question - this shows to do stretching on the muscle first. Is that correct? Would it not aggravate a strain?
Thanks, good video and information. This exercise is helping me recover quickly .have a question. Is stiff hamstring can have some influence on calf injuries ? thanks again. Oscar Canada
Hey Oscar!
Thank you for the kind words, The calves share a "cross bridge" with the hamstrings behind the knee joint, in other words they are linked. When the body experiences an injury such as a strain the muscle will tighten to protect itself from further injury and this can have knock on effects to other muscles. Usually, I would just manually treat a clients hamstrings i.e sports massage if they have a calf injury however stretching the hamstrings typically is not needed. There are so many reasons for why hamstrings might be tight (for example hip position) so stretching doesn't always solve the issue of tight hamstrings.
Kindest regards,
Travis
Wouldn't stretching an already strained muscle be bad for it? I would figure, that was the reason that the muscle became strained in the first place right?
You would want to avoid stretching the muscle for a few days to allow the acute injury to begin to heal. Once the acute pain has decreased, you can begin with gentle stretching before working on strengthening.
The point of eccentric training is to train the muscles in the safest way possible to increase strength and realign broken fibres correctly, this decreases the chance of trigger points and adhesive tissue formation.
Kind regards,
Travis
@@UKFH when would u say you should try stretching for grade 1 injury of gastroc?
Supplements are important too
such as what?
Hi thanks for brilliant video. My son got injured playing football he was on goal and got taken out from behind that's what caused the injury. I have had him use cold, compression, ibuprofen and rest for 73 hours. I have started to use warm compression for 30 mins yesterday and TENS for 30 mins at a reasonably low setting for 30 mins, foam rolling and a massage gun. Today he has pretty good range of movement without pain. but in one particular spot the calf is still a little tender to touch. When should he start those exercises and should we try a walk today? He is walking around fine and running down the stairs and can easily support his bodyweight on one foot. Any advice would be greatly appreciated. By the way gave subscribed and liked the video.
for 3 years my training included heavy weighted standing calf raises - switched to a new gym with a seated calf raise machine and started getting repeated strains. I guess my soleus and gastro are at different strength capaciiies
Hi Josh,
Thats very interesting, try a wall sit calf raise and let me know if you get the same strains.
Kindest regards,
Travis
Great video! A doctor told me that i ruptured my plantaris tendon while playing tennis and i'd be off court for 2 weeks. It's been 3 and I still feel general pain and can't do a single leg calf raise. Should I be concerned? Did i possibly tear some of the muscle as well? I had a walking boot for about a week and iced and elevated for most of the time. Did walk heavily for a flight during that period as a disclaimer...
Hi Will,
Thank you for the question, your doctor is right it generally takes 2 weeks for a plantaris tendon rupture to heal, it can take up to four weeks however in some instances. Tendons do not have a rich blood supply like muscles do so timeframes can vary. If it starts to get to the 4 week mark and you cant do a single leg calf raise that is when I would be suggesting to look at getting an MRI to firstly confirm the diagnosis your doctor has given and secondly check for additional trauma to surrounding soft tissues.
Wishing you all the best in your recovery!
Travis
Great video Travis. I had a severe Grade2. It’s been two months and all looks healed except that I’m still limping and I have close to no push off power, and I can’t stand on my toes. What are your thoughts? Will it take more time to gain strength? Thanks
Hi DJ,
First of thanks for the kind words, secondly I am sorry to hear that!
I would probably look to get you as strong as possible with isometrics until your strength between the two calves is even, in my clinic we get people just like you onto 0 gravity treadmills to regain standing on the tip toes.
If you ever need any specific 1-1 or online coaching don't hesitate to contact me via my website.
Kind regards,
Travis
Hello, are you better now? I had the same injury 3 weeks ago still limping
@@CAASP3R No sir. Had MIR last Thursday and it shows moderate tear at the medial Gastro, and inflammation. Was told that based on the tear, it’ll take approx. 4-5 months to walk without issues and regain some of my strength back. My push off strength is at 20%.
@@CAASP3R tomorrow will be 3 weeks since I tore my calf muscle, running up a slope on the golf course. Felt like someone hit the back of my calf with their club. I've been on a crutch since. I can only now stand delicately with weight distributed between both legs and flat footed, but walking is not possible due to alternating full weight on each leg independently. Curious how yours is coming along, since you are 2 weeks ahead of me? I was hoping to be golfing again in a 2-3 weeks more time, but not sure that's going to be in the cards. Weight on my toes is very difficult.
@@tourproven heading into the 6th week now, still little to no push off power which makes walking without limping is impossible. However, I can feel the muscle is healing, range of motion is getting back to normal which is good. Everyday i feel like its getting slightly better when i stretch it. I wore calf braces ever since the injury which i felt very helpful, difference is noticeable when you limp around with it. Starting from week 5 my leg was not bloated and swollen as it was while standing. Be careful with golf because i read someone sustained the same injury playing.
Thank you for this informative video. I tore my calf muscle a week ago playing indoor football which I did for fun as it's not my main sport. My question is how to warm up for upper body training so I don't lose my fitness during recovery? And is swimming okay with torn calf muscle?
Hi Mansoor,
Great question! You can definitely do swimming with a calf strain as its such low impact. You can also do regular core work, upper body exercises in the gym with dumbbells and machines.
Wishing you all the best with your recovery!
Travis
When can you bike ride or treadmill when having a grade 2 tear of the calf muscle. And when can you start to run again
Hi Ted,
Grade 2, dependent on severity would be around 4-8 weeks. What I tend to do with runners as they are always desperate to get back to training is the first 1-2 weeks rehab exercises, week 3 cycling then 4 back to running on an anti gravity treadmill to work up loading then onto running on the treadmill then outside.
The bike can irritate calf strains however it would be more down to too much load and speed too soon or using the bike too soon and ignoring rehab exercises. The bike itself if used correctly can be a great tool.
Kind regards,
Travis
Hi I strained my left calf muscle badly a week ago playing tennis. Ive been in pain and struggling to walk. The muscle is still swollen. I've started the exercises above and also some walks. Is it too soon? My doctor says may take about 3-4 weeks to recover. I feel I am through the acute phase although still sore after sitting for a while. Am I being impatient as I feel frustrated that not healing , I'm 72 and active
Hey Art,
Your doctor is right, in some cases dependent on severity it can take 3-4 weeks and patients do need to have patience. Progressively loading the calf in a safe way after the acute phase of injury is great, overloading is where the injury can take longer to heal. It is always best to consult a professional if you have any concerns :)
Kindest regards,
Travis
Am Ugandan my player is facing that but thanks for the assistance broo
Wishing your player all the best!
Kind regards,
Travis
❤
Have a grade 2 calf tear but never actually did anything
This should definitely help Brian :)
Great video. Interesting space you are in. Is that a former church?
Thanks for the kind words John. The place of recording during this video was a converted church chapel, it was derelict and abandoned then the local community voted on what it should be and the decision got made that it would be a Leisure Centre for the community. Very interesting concept and they did an amazing job of maintaining the church's key features as a mark of respect
six weeks ago I strained my left calf during Half Marathon (1:45)… seemed just a niggle that was sore… but the whole muscle bruised! After 2 weeks all seemed well… so I started with run walk but at 20mins it was sore again. Waited 2more weeks and the same… waited two more weeks and the same! Do I just need to wait for 4 weeks?
Hi Nic,
If you had bruising that would indicate some kind of soft tissue trauma which could range from a minor strain to a graded tear. From my experience runners are notoriously hard to rehab because as soon as they feel somewhat okay they end up reinjuring due to wanting to get back to physical activity as quickly as possible which is where machines like the ALTER G come in brilliantly. My advice would be to rest, slowly retrain with the basic exercises shown in the video and get a sports massage in to shorten your recovery time. For a grade 2 tear as an example, I would be ruling someone out from running for 4-8 weeks dependent on severity.
Wishing you a very speedy recovery!
Travis
How are you now? Any advices for people in similar situation?
🙏🏿💚🙏🏿
You said strain then went to tear? Bit confused because they are different, and there are three grades of tears. Could you clarify? I have a strain, I got an ultrasound to ensure there's no muscular tear
Also is the flexibility measure with or without pain? I have a high pain tolerance so the distinction is important I don't want to reinjure myself
Hi Jasmin,
Very good questions and thank you for asking. In the UK we use the term grade 1, 2 and 3 strain. We used to use the phrases grade 1, 2 and 3 tear. Both of which are exactly the same however patients much prefer hearing the term "strain" as opposed to "tear" as you can imagine.
The definition of a strain is an overstretching or tear of a muscle/tendon. Don't get too caught up in the terminology because we actually cause micro tears to our muscles every time we do resistance workouts etc.
In answer to your second question, you wouldn't want to be pushing to any physical pain when doing your stretching.
Kindest regards,
Travis
@@UKFH thanks for your reply! So I'm confused is the grade 3 just like an actual torn muscle and grade 1 and 2 not? I've learnt some physiology in my degree but I kind of forgot it so sorry if these are dumb questions. I'm a little unsure because when I got my ultrasound he said it definitely wasn't a tear and he saw no tearing so he said it would be a strain, however my physio referred to basically the same injury that was less severe (it was two years ago on my other calf) as a grade one tear. So are they more like interchangeable? If you want to explain it in terms of muscle fibres and what's going on that would be great too I understand basic physiology terms (besides my confusion with tear and strain haha🥲)
And about the other one, thankyou I'll make sure to not!
@@jasminhabib5065
Hey Jasmin,
Grade 1 is where there is mild damage to individual muscle fibers (less than 5% of fibers)
Grade 2: More extensive damage with more muscle fibers involved. However, the muscle is not completely ruptured. These injuries present with significant loss of strength and motion.
Grade 3: Complete rupture of a muscle or tendon. These injuries sometimes require surgery to reattach the damaged muscle and tendon.
Hope that helps :)
@@UKFH that makes perfect sense I understand now thankyou so much for taking the time to explain it!
Shouldn’t have played volleyball two days in a row… now it could be weeks
Hi Travis, great video,I have been running for a few months now having been a marathon runner a few years back. About 3 weeks ago I felt a real tightening in my calf & cut short the run. I rested for a week, just cycled then tried a run of 5 k no problem but several days later it tightened up again after 3 miles without warning. I have iced & tested it,how do I determine if it's a strain or a tear, thank you
Too too much talking what a waste of time. Show more practical tips
Hi Yolanda,
I show 9 different techniques in this video? How many more do you want?
Kind regards,
Travis