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How to Get Back to Running After a Calf Strain!
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- Опубликовано: 15 авг 2024
- In this video we explain everything you need to know about your calf strain! After you experience a calf strain you may be confused on what you should do next and how you can get back to running without hurting yourself again. We tell you the steps you need to take so you can build your strength back up again!
0:00 Recovering from a calf strain
0:10 How do I know if I strained my calf?
1:56 Should I rest?
3:15 Anatomy of the Calf
4:20 How to recover from a calf strain?
4:53 Exercises you need to start doing.
7:17 Should I stretch my calf strain?
8:10 Exercises cont.
10:04 Impact Training
10:46 When can I return to running?
12:20 Wrap Up
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I've watched a lot of calf vids - i think this is the most helpful, thank you
Glad it was helpful!
Wow, very helpful. I've done exactly what you described - the strain, stop for 2 weeks, and go right back and strain again! Thanks for telling that story so I could relate. Now I know, that I need to take a more deliberate process before going back to running. I'm not 20yrs old anymore and my body doesn't just quickly heal itself. I'm now in my 50's and physical fitness seems to take more work than it used to.
thanks sir, been my 3 weeks after strain and i can finally walk normally without pain. now start followin your instructions to get start to strengthen my muscles again before going back to my hobby.
Really clear and helpful guidance that offers a step by step approach back to running. Thank you.
You're very welcome!
Did strain my right calf in middle off January in 2023, did rest without training to come back, did tear it up again. Waited 2 weeks, same happend. Then I rested for 3-4 week with spinning. Did a half marathon and i went okay. This was in june 2023, did think it was good then, and did tear it up again in late june. And since then i almost haven’t run. Maybe 100km since june of last year. Whent to doctor in desember 2023, (finally) and we tok a MR and found a 6cm tear in calf. So now i have slowly been building up again. So i hope i will be back to running i april.🙏🏻
The calf is a major muscle of propulsion for running and needs to be really strong. Make sure you strengthen it effectively before returning to running.
This is a great video. Thank you very much for your help :)!
Great video!! Gotta try those exercises soon..
😮 I strained both 😮
Me too...from biking hard!
I tore my calf muscle on February 23rd playing soccer and it was awful. 4 weeks later it's still tender and bruised. Going to start PT next week. 😢
Yep, a torn calf is the worse! It takes longer than you think to heal. Be patient you will get better!
May have to go to pt as well. Did that help you???
Very clear instructions,. I’m definitely guilty of getting hurt, stopping, and then running again after two weeks. I need to do some strength training. Should I do the exercises you instructed every day?
3x a week is probably sufficient
I recently did a 30 k and at around km 24 I started to feel a gradual throbbing pain in my superior, lateral calf area. I went down to a run/walk and it just continued to get worse. I went to my massage therapist who found a couple of big knots. She worked them out and I felt great right after. About 4 days later I went and did 5 k of intervals and I had no issues. Today, did a 13 k with a lot of incline and decline (which I shamelessly avoid) and the pain came back and brought me to a walk. Pain seemed to radiate up to proximal patellar area and stop just inferior of my hamstrings. Almost around the biceps femoris. With this being gradual, and her being able to work it out last time, does this sound like more of a strain or a tear? I have 50 k coming up in 3 weeks and I’m not sure I should do it.
If you hurt left outer gastroc from speed work but get no pain jogging or with weight calf rises. Is it fair to just reduce intentisity and keep jogging easy, avoiding speed work for a period. It’s definitely been tweaked but unsure how bad. It’s a bit tender to palpate.
Am I okay to cycle (stationary) with a calf strain? I’m a bit apprehensive about dropping cardio altogether
If you can stand on the edge of a step with half of your foot on the step, without pain, you can probably ride a stationary bike. Just don't stand up to pedal and keep the resistance moderate.
@@MissionMovePhysicalTherapy thanks so much!
That's how I got it..bought a cycle bike.. over did it over a two period. Had calf cramp and yikes!!! Still hurts and tight! I see a PT soon...hoping that helps. Now pass the bike every day and just look at it. 😆 🤣 😂 hopefully get back on the saddle...
Thank you very much
soleus muscle pain from biking ugh.. tightness now...
Would you recommend swimming with a grade II or I Calf strain?
You typically have to point your toes to kick while swimming. Pointing your toes contracts the calf muscles quite a bit. You may be able to do it, I would give it a try. The kick for a breast stroke requires less pointing of the toes.
great video. overdid my run volume and got a calf strain, even tough only running eaaasy. but my main sport is cycling, almost all indoors. what is your opinion on easy cycling during the recover process? fwiw, i have grade I, small, but theres pain in the leg!
Cycling is also my main sport. You should be fine cycling indoors, not standing up.
Hiw often should you do these exercises? Every day?
Maybe initially, but then 3 x a week.
Thank you! Very helpful, I have one question: why I feel my calf is heavy ? Is it a strain? Sometimes I confuse muscle strain and muscle contraction
A "heavy" calf could be a strain, but could also be vascular. Its best to have it looked at by physician.
I ran a half and felt a small tightness in my left calf but went away. Felt fine afterwards. 2 days later went out for a run made it a mile and i feel a ball of pain in my left calf. Tried again today and 100 feet in felt painful again. Doesnt hurt to sgretch it walk or jump....what gives? Strain? Tear?
Sounds like a strain. Typically a tear will be a little traumatic. You will know a moment when it happens. Hopefully its feeling better now.
I popped my calf 9 weeks ago playing basketball but I didn’t walk on the calf for 3 weeks and now I feel like I’ve lost muscle on my calf and I don’t know how to gauge if I’m ready to return back to playing basketball or not. It’s kind of frustrating to be honest. I want to return but I don’t want to get injured again, I’ve been doing calf exercises but both my calves feel sore the next day so now I can’t tell if my injured one is still injured because I’m working out both of them. I’m able to jump now but I’m afraid to play again, it’s not so much I’m afraid of the pop it’s the recovery time behind the healing of the calf again that I get afraid of. Do you think I’m ready to return back?
I can't tell you if you are ready to play again. I would make sure you can jog and do some change of direction at a low level first. Maybe just play one on one with a friend, but too intensely to see how you feel.
@@MissionMovePhysicalTherapy I could definitely run and jog but I’m not gonna lie I’m kind of scared that it’s gonna pop it’s been about 12 weeks
This is super helpful, thank you!! For a moderate calf strain, would you recommend 2-3 weeks of these with no running? After about 4 days of rest, I can do a lot of these exercises so I think it's just a moderate strain. But, I'm apprehensive to try running again! It's probably too soon :) Thoughts?
Yes, 2-3 weeks of the exercises is good. During this time if you are able to go for a walk and slowly increase your speed and distance that would be good too. Then if you are feeling zero pain with walking, try jogging 100 yds on flat ground while out on your walk. Slowly change the ratio between walking and running, slowly increase the running.
@@MissionMovePhysicalTherapy Thank you so much!! I'll be patient with the 2-3 weeks. :) I already made the mistake once of trying to run again after it felt better in a week. The pain came back. So, you're speaking directly to me with this video! :) Thank you again! Truly appreciate it.
Is it normal to feel discomfort while doing these exercises, and should I continue doing them even though I feel pain?
Very mild discomfort is ok. You would want to have almost zero discomfort doing the exercises with both legs at the same time before moving to the single leg exercises.
@@MissionMovePhysicalTherapy That answers my question too!
Totally dehydrated I strained both don’t be an idiot please hydrate