👉 Purchase a home exercise program worksheet of Dr. Tim’s Calf Strain/Tear Pain Relief Exercises as seen in this video! Worksheets are available to print at home or use on any mobile device and each one includes ADDITIONAL exercises to ensure a full, comprehensive rehab program. pttimewithtim.myshopify.com/products/calf-muscle-strain-exercises-worksheet
@@thewarehousegymcolumbusohio Typically icing 2-3x/day should be fine for the first few days after the initial injury, but you could certainly do it more often if needed. Icing for more than a week after the injury isn’t going to benefit you much.
thank you so much for this Tim! I'm forever with calf strains as I have huge calf muscles and they've been problematic with injuries/cramps/tears etc for most of my life. I've been clever with them over the years and more recently with my weight loss journey from morbid obese to overweight now with still a third of my journey still to go. I've had a few strains but as soon as I felt tight tension while running yesterday (before inevitable strain or tear) I've started on the above exercises. Brilliant, I felt less tightness now and feel comfortable about running/walking briskly again. A game changer for me as I would normally nurse a few days off without any rehab. Your exercise regime above really helped me. Thank you again! you're an absolute gem!
my lower leg muscles atrophied, but my foot probably also twisted because of that and it was weak in the joint and the middle finger seemed unable to move... are there any exercises for that?
UPDATE 12/17/2024 - I purchased the tib bar and I use it towards the end of my leg workouts..I do 5 sets to failure nice and slow. I also sled push and pull (backpedal) 3 x week..for the first 15minutes of my workouts (doesn’t matter if it’s leg day or not.) I ALWAYS start my workouts with a backwards treadmill walk for 8-10min on the highest incline (speed on 2). My strained calf is literally healed and my knee pain from years of football (high school / college) and ego lifting is basically non existent I can sit in a full squat with almost no pain i’m literally in disbelief TBH. I also super set deep knee over toe lunges with the tib bar flexes 5x10 each leg. I’m going to continue this format for a few months and load more weight. This is HIGHLY EFFECTIVE AND I CAN’T THANK YOU ENOUGH 💪
Hi, I got a muscle cramp in calf muscle after playing badminton, for swelling also, but no pain. So can I do the above exercises with the swelling in my calf
Thank you, this is what I needed to see. I got so upset during and after my physical therapy appointment. Its only 1 week after my calf muscle tore in the same spot it did 2 months ago! And they had me doing exercises that hurt, not in a comfortable range and I told her it hurt and she kept having me do different ones. Didnt explain what you did about keeping things in a range that doesnt hurt! Walked in my medical boot fine and walked out in pain. 😮💨
When you started wearing the boot, did it hurt your calf? I have a large hematoma and wearing the boot hurts. I’ve been immobilized for almost 4 weeks. I was just put in the boot yesterday. It feels better to walk without the boot.
Thanks it helped me relieve my pain, I had an injury 2 wks ago and it flared up few days ago when i walked bit more that day then i massaged it (big brain time) and i made it worse. Its been annoying last few days not being able to put pressure on my foot 😒 thanks so much for relieving my pain so i can actually get up and manage around home. 😅
Thank you so much. I tore my right calf muscle when I helped a friend pushing his car off the road. It’s been a week now and my right calf is bruised up but the doctor said that it’s normal. I couldn’t walk properly this morning and I was worried because I start at a new job tomorrow. At the end of this video I’m walking properly again 😂 thank you. I treaded going to a physical therapist because of my schedule. I owe you a 🍺
Thank you soooo much. I had a arthroscopic because I had 2 meniscus tears and arthritis in my knees. My calfs are burning so bad. I start my physical therapy next week. I really like your exercises cause they are easy. Can I rebuild my calfs and how long will it take 🤔. I'm 60 years old and don't have any energy. Please help.
Thanks for these exercises. I have been struggling with recurring calf strains. One of the main reasons is I dont know when to progress from ankle pumps to planter flexion with band. If feels OK when I do but 24 hours later it starts hurting. Is there any test that can tell for sure that I am ready to progress to next level of exercise?
Thanks for the comment and question. Typically we say that a dull, achy pain/discomfort is okay and somewhat expected after exercise, however a sharp, stabbing-type pain is what we don't want. So, it just depends what type of pain you're feeling 24 hours after advancing to the band exercises. The sharp, stabbing-type pain would typically tell you that you may be going to aggressively too quickly. Also, have you been making sure you have been continuing to stretch the calf muscles throughout the day? Another consideration to think about is, what are you doing the rest of the day? Do you have a job where you are required to continue walking for a lot of time? As this would continue to stress the injured muscle throughout the day. You should definitely read my in-depth article on calf strains that can help explain all of the ins & outs with this type of injury. Hope this helps! pttimewithtim.com/calf-strain-exercises/
Thank you for this video. I strained my left calf at pickleball yesterday and then felt like I tore the same calf walking the dog on a walking trail today . I am sure your strengthening exercises will help with recovery. My question to you is how will I know when it’s safe to play pickleball once again? Besides proper stretching, would you recommend wearing compression leg sleeves when playing in the future? I am a 63 year old male
Thanks for the questions, Greg. Sorry to hear about your calf injury. Typically, when trying to get someone back to high intensity sports, we will slowly expose them to some agility tests (ex. Running side to side, forward/backward at 50% speed), then gradually increase the intensity until back to 100% without them reporting any abnormal sensations in that area. Also, we would have them do hopping tests, first on both feet and then on one foot. If they have pain with any of those, they aren’t ready to return to full sport yet. I think the compression sleeves are totally fine for you to wear, though they won’t help prevent calf strains. They’re more for improving circulation. You should ready my full article on preventing calf strains here: pttimewithtim.com/calf-strain-exercises/
@@PTTimewithTim Thanks Tim for the quick response. Your calf guide looks like something I should purchase for current and future stretching exercises. Does it go in more depth than the calf prevention video you have online?
You’re welcome. Yes, my full guide is a 25-page program that starts with exercises that are to be performed in the beginning after the injury and progressing all the way to advanced level strengthening exercises.
Very good! Will do those exercises at home. Could you please also make some TFCC video ? I injured my wrist a while ago and still have lots of pain, not recovering at all and just keep injuring, I know because I’m a tennis pro. If you have any tips, please show us. Thank you so much!!
Thanks Nana! Unfortunately, TFCC injuries are very common with tennis players due to all of the wrist torque. Think of the TFCC as a micro-disc. Once it’s torn, it’s torn. It may not be painful for a while if the inflammation in the tear has decreased, but it can and typically will flare-up every now and then when a twisting, compressive force is placed through the wrist. Have you tried wearing a wrist brace when playing tennis for added support?
Glad I found this well produced video. Hurt both calf muscles doing calf raises. The right calf got the worst of it. Left calf is coming along well. The right calf will take more time. I am taking it slow and find the exercises valuable. Today is day 5 post injury. How many times a day do you recommend I do the early stage exercises?
Thanks John! So glad to hear that you’re noticing some improvement. The early stage exercises are typically done once per day until the pain has decreased enough to allow for progression to the more advanced without significant increases in calf pain.
Since the past two days I can’t do more than ten minutes of my evening walk because my calf muscle on the right leg is killing me and BURning to a point where I can’t walk beyond 15 minutes per kilometer I really hope these exercises help so I can stay active again :(
After doing most of the exercises (can‘t do the last exercise yet, due to pain), my injured calf feels better. I think I will continue on with these exercises to accelerate my recovery. It‘s been 8 days now since my injury.
Basic, simple most importantly according to me first needed necessary movements. It is about to be 2 months and because of wrong healing methods my calf straing got bigger just getting recovery. It is a great video. Really thanks a lot !
I’ve had this strain ever since recovering from back injury strangely enough. Never felt what a strain or pulled muscle was until this. It’s been a year and half and it keeps coming back. First time I felt it I knew something was of cause it felt like a ball formed inside and immediately had to limp of the field. I incorporated heel raises and single heel raises which did help but I always felt the sensation of it. Last week I strained it after just 20 min of running around and luckily it’s just a mild strain but frustrated that it won’t leave me
I tore my calf 10 days ago, I didn’t notice a bruise for a few days, but it is still bruised 10 days later. Any idea if this is normal and how long the bruise usually takes to go away? Thank you in advance 🙏
Great video thank you for this. I'm definitely going to come back to watch again as I need to increase my stretches. I'm able to do some ankle circles and the accelerator pedal exercise but I still have to see how far I can go with the stretching band.
Definitely take it slow in the beginning. The whole goal is to loosen the injured muscle up while it’s healing. Then transition to strengthening once the pain decreases. Cheers!
New Subscriber: Thank you for the easy to follow tips on caring for the calf muscle. Now, I understand using ice pack in the beginning to reduce swelling. When can you use heat pad to help with the blood flow or would you use a heat pad?
Thanks for the comment, Rudy. Typically you switch between ice to heat once the initial swelling has reduced significantly. To throw out a generic timeframe, maybe around 1 week after the injury. I think you should read my article on this injury as it has some really helpful information including alternative treatment options and preventative techniques. You can find it here: pttimewithtim.com/calf-strain-exercises/
Hi Dr, i have a question, i was playing tennis last night, i jumped on the net for overhead, and felt like got hit tennis ball to my foot muscle( Gastroc muscle) in a second, i thought is a simple muscle contraction, but after 24 hours and taking some pain relief medication, i am still in pain if touch the area and can not walk normally , as long as i seat i am ok with no pain, even i can move my foot in air without pain, my foot is swelling and i can not put my weight on my left foot for walking and moving, is this serious injury and do i need surgery? How long the recovery will take? Thanks for your time, i really Appreciate it 🙏🙏🙏
@@Sunsandsea962 from the research i made, we have to wait at least 2 weeks. Lots of rest is needed, ice every 2-3 hours for 20 minutes will take the pain away, place your leg on a pillow and must be higher than heart. This worked for me. 10th day now and feeling great compared to first days. I can walk but very slow steps, walking is good or circulation.
Typically one should begin the massage, gentle stretching, and sun maximal isometrics immediately, then transition to the more difficult exercises as the pain decreases.
My son has a very bad strained calf muscle, but he also has a torn ACL. They will not do surgery until the calve muscle has some range of motion. Right now we cannot touch it without pain. Can I do the first couple exercises with him with a torn ACL?
You got this, Tim! Also, make sure you check out my full article on calf strains as it has a lot more in-depth information of proper steps to take after this type of injury. You can find it here: pttimewithtim.com/calf-strain-exercises/
my lower leg muscles atrophied, but my foot probably also twisted because of that and it was weak in the joint and the middle finger seemed unable to move... are there any exercises for that?
Thanks for the comment. I'm not sure that I'm following the entire question, though. It is common for the leg muscles to atrophy after an injury like this due to disuse and "protecting" that side. However, are you saying that you think you sprained your ankle during the initial injury and you're wondering if I have exercises for a sprained ankle? If so, I have an article and video on that, which you can find here: pttimewithtim.com/ankle-sprain-exercises/
I strained soleus 4 weeks ago just been icing resting havent done much i still feel little pain when i touch it deep should i do these isometrics even if its painful?
During the submaximal isometrics, a person is supposed to only push up until the point of pain and hold at that point, not pushing any harder. Eventually, over time, increased force will be able to be applied prior to feeling pain.
Depends on the severity of the injury, but most people can start with the easier exercises (gentle stretching, light massage and submaximal isometrics) within just a few days after the injury. I highly recommend that you read my article on calf strains. You can find it here: pttimewithtim.com/calf-strain-exercises/
Thank you for this video. I have just pulled/strained my calf muscle! I currently have a cold pack on it. How soon can I start the more 'gentle' calf strain recovery exercises?
Thank you so much! Thankfully, it's not severe. I've been resting, elevating and using a cold pack and there's already been a noticeable improvement. Thank you for your reply, I really appreciate it. @@PTTimewithTim
My left calf was hit by 20 kilo barbell (which was in stand position left by somebody rather than to leave lying position😅 and my sack bag was touched with it on the way while walking out from the Centre and that stood 20kg barbell was fell down on my left calf and the doctor said my first layer muscle was torn. Now I rest in playing Gym. And I am searching home exercise to recover it while resting at home. Could I have your suggestion? I have watched your RUclips right now. Thank you in advance.
I was wondering. when doing ANKLE PUMPS/ANKLE PLANTAR FLEXION you use your Physio Bench only so that both legs are off the ground. is it important to make sure that both legs are off the ground or could you use just a chair. I thank you for your video.
Thanks for watching and commenting Richard! Ankle Pumps are easier to perform if you just hold your foot up off of the ground. Ankle plantarflexion with the resistance band can be done with the heel resting on the ground (as in sitting in a chair). Cheers!
Would these also be good to do if you have posterior tib tendonopathy? Reason is I have grade 2 tear of gastroc and soleus in left Calf as well as posterior tib tendonopathy. Thanks
The first few exercises (submaximal isometrics, gentle stretching, light massage, icing, etc) can usually start within the first few days after the injury depending on the severity of the muscle strain or tear. You should check out the full article on calf strains, though, to fully understand the expectations, timing and treatment options with this injury. You can find it here: pttimewithtim.com/calf-strain-exercises/
Hi Jane, the reps and sets are listed in the video with each exercise. For frequency and an in-depth guide on calf strains, you should check out my full article, which you can find here: pttimewithtim.com/calf-strain-exercises/
Pain in my calf muscle and report is( There is fluid deep to the medial gastrocnemius with a tear in the deep muscle also seen as a disruption in the contour and echogenicity of the muscle fiber)
It depends on the severity of the initial injury, though typically the gentle stretching, submaximal isometrics and massage can begin within a few days.
I messed up my calves after ramping up my training too fast. It's weird as the pain started behind the knee but then after stretching and massaging it moved and settled into my upper inner calves. The pain is equally on both legs. It only hurts on the impact from landing. Pushing off or doing calf raises doesn't hurt at all. I'm also able to do strength training such as squats and deadlifts no problem. I'm on day 4 of no running but can't even do a slight jog as the impact is too much. Is this a calf strain or something else?
That’s a good question, Patrick. While I’m unable to provide specific medical advice, I can speak generally that there is a small calf muscle that is found behind the knee called the Plantaris. If someone presses their fingers in the middle area behind the knee and follows the middle part of the upper calf, the Plantaris will be quite tender if it’s involved. This muscle assists both the knee and the ankle. If someone strains the Plantaris, they usually respond well to similar rehab exercises as if they had a general calf strain. You should read my full article on calf strains as it can guide you through the process: pttimewithtim.com/calf-strain-exercises/
I had a calf strain for about 3 weeks now from running in soccer game and I can walk normally without pain but whenever I try to run or jump I feel a bit of dull pain? Should I try to play or maybe wait a bit longer and let it heal more?
Hi Vic, sorry to hear about your injury. 3 weeks may not be enough time, depending on the severity of the muscle injury. If you still have pain with jumping and running, it would likely be smart to continue with rehab exercises for another week. If you return too quickly, you would be at an increased risk of re-injury. Try to listen to your body.
The only way to truly know the type of injury (strain vs muscle tear) would be to get imaging perform. With either type of injury, though, treatment would typically start with physical therapy exercises and then assess how much improvement is noted throughout several weeks.
I thought I had a calf strain, my calf was hurting for almost a month after a leg workout at the gym. I taped it with some kenesis tape and it started to feel a lot better. So I went running to get ready for a PT test and had a pain behind my knee and felt like a lump. I went to the ER and had extensive DVT in my leg from the knee down. I’m wondering if a calf strain could cause the DVT? I haven’t traveled, or sat in a car for a long period of time, no recent surgeries, I don’t smoke, don’t have diabetes or overweight. It’s kind of weird, I’m in my early 40’s, but that’s it.
Hi Michael, yes that is weird. I can't see how a calf strain could contribute to a DVT, so I would immediately start looking at other potential causes. You already know most of the common causes of DVTs. They may also be a side effect of some medications, but that's an interesting case for sure. Glad you caught it without any severe consequences.
So I basically feel like I strained a part of my calf muscle I think from work, on my right calf,, every time I do some type of stretch I feel a shooting pain,, I can walk and run just fine, it doesn’t’ hurt, but only hurts when I squat or stretch a certain way,, should I still do these stretching exercises?
You may want to try dialing back on the intensity of the stretching since it seems to be causing a shooting-type pain. I might focus on massage of the aggravating area and then slowly building strength of the calf muscles with an emphasis on careful gentle stretching.
@@PTTimewithTim thankyou so much for replying back to me! - I wanted to double check if there’s any specific massage I could do that you would recommend And with strengthening my calf muscle does that mean by exercise and some stretching too after? (My doctor doesn’t really know what I can do, only to “rest” but I can’t as I’m on the move constantly)
@@BabiieCookie In this type of case, any general massage should suffice. It would be important to identify the exact muscle/s that seems to be causing most of the pain. Once identified, a gentle massage, as I demonstrated in the video could help to reduce the tightness/irritation of the muscle. This would be most beneficial to be performed at least twice a day (morning and evening) since it sounds like you're very active throughout the day. Also, being up on your feet for several hours at a time would likely continue to aggravate any injured calf muscle as it will constantly cause it to tighten back up. Strengthening exercises (i.e. band resistance, standing heel raises, etc.) would need to be carefully implemented as, although they would be beneficial, they will also naturally cause increased tightness and some muscle irritation, which could easily cause more muscle irritation if you cannot allow for proper rest/recovery time since it sounds like you would have to continue to be on your feet most days. If this were the case, then I would likely recommend that someone slowly add strengthening exercises by 1 exercise at a time, which would allow the person to see how the calf muscles feel the next day (this would also prevent the person from significantly "over-doing" it). Gentle calf stretching is usually performed at least twice a day (definitely in the morning and at night), but they can also be performed throughout the day, especially if it feels like the muscles are tightening up. Hope this helps some!
Had calf tear three weeks ago so painful finally at stage to start thee exercises slowly thank you so much!! Do you ice calf after exercise or no need?
Sorry to hear that. Yes, start out with the massage, submaximal isometrics and gentle stretching until the pain decreases enough to begin the harder exercises. Icing multiple times per day is usually beneficial in the first week after the injury to help reduce both pain and inflammation.
It really just depends on how bad the initial injury to the muscle is and how diligent you are with following the daily massages, submaximal isometrics and gentle stretching to help it to relax. I’d recommend that you read my full article on calf strains as it will help explain the injury and alternative treatment options that you can try to help speed up recovery. You can find it here: pttimewithtim.com/calf-strain-exercises/
It’s hard for me to have my foot flat on the ground. Does that mean it’s too early to start doing these exercises? It’s been about a week since my tear.
In this type of case, I would typically still start people out with the gentle stretching, massage and submaximal isometrics, though I would ensure that they are not pushing into any significant increases in pain or discomfort. It’s going to take extra time. I definitely think that you should read my full article on calf strains. You can find it here: pttimewithtim.com/calf-strain-exercises/
Have you not been able to straighten the knee fully only since straining the calf muscle? If so, then it is possible for this to be normal as the upper calf muscles cross behind the knee and they could prevent the knee from straightening all the way due to pain and tightness. Focusing on relaxing the calf muscle with gentle stretching would be first priority as it would allow the knee to fully straighten, then other exercises could be added in. Thanks for watching!
@@aryannanda6567 It's best to do the massage, gentle stretching and submaximal isometrics until the calf muscle pain decreases to a mild level, then progress to the more difficult exercises.
Absolutely agree with you, however, these exercises are meant more for the acute injury phase and just a bit beyond. Eccentrics will load the tissue significantly, but they are a critical part of the rehab process.
Can’t heel lift only double and I don’t think its doing anything on my weak side. After dormant muscles its weak. I didn’t know to do anything about the strain or ankle roll just prior. Shifted weight off injured leg got through busy season. Weeks of stretching stretching stretching once I realized now theraband beginner. OMG I had no idea my calf was so weak until I felt unbalanced walking. SCREWED
I'm sorry to hear about you're calf injury. I just want to confirm, though, that you are sure that it was just a calf muscle injury and not an actual tear of the Achilles Tendon? Both would produce calf weakness, but an Achilles Tendon tear is a much more severe injury where the tendon down by the heel bone of the foot would be completely torn. If this were the case, you would have SEVERE difficulty walking as the calf muscles would no longer be attached to the heel bone of the foot. Achilles Tendon tears most typically occur in older men 40-55 years old. Just something to look out for. Otherwise, if it is just a calf muscle strain, there still could be weakness but the injury would be higher up in the calf muscle area. You can take a look at my article for this topic to see diagrams to help you out. You can find it here: pttimewithtim.com/calf-strain-exercises/
After this type of the injury, the muscle tightens up significantly as it is trying to protect itself while healing. If this is the case, it is not uncommon for it to pop when walking until it gets stretched back out gradually.
Exercises can start within days after a calf strain or tear, though they would need to be adjusted depending on the severity of the initial injury. For example, gentle stretching (not past the onset of pain), submaximal isometrics (below pain threshold), gentle massage, icing, etc are all part of the initial treatment. Then, gradually progressing towards strengthening as the natural healing process continues.
Very helpful, just a small comment please leave the sets and reps for a bit longer so the viewer can get it and not have to go back to see it again. Thanks for this video
Bruh I’ve had 3 calf strains in the past 2 months in my right leg playing ball bruh.. it’s frustrating to the point where I’m thinking of quitting!!! I take 3 weeks off and soon as I go 80% percent on the court my calf is popping loud as heck and it felt like I got kicked in the back of my leg I swear! I’m over this feeling 😩
Sorry to hear that. Ya, calf strains, especially repetitive strains, can really be a nagging type injury. They can take a couple of months to fully heal depending on severity. You should definitely read my article on this type of injury as it goes over all the critical information for rehabbing from them. You can find it here: pttimewithtim.com/calf-strain-exercises/
Im losing hope, been stretching in the shower every day and circular motions while coding at the computer as my PT told me, I went to the PT twice and got electric therapy thing, cold pack, and this is all after like how many months March to Now, Its 9 weeks in and I still have pain in both my calves.. Before I went Muay thai training in March, I had a Tendonitis on left and a bit of muscle ache in my soleus whatever, and then I went there kicked left and right and now the pain is in both of my calves instead of one, even if I stretched before and after, it just got worse when I foam rolled a tight calve muscle at the camp, came home March 20th and since then, Im only good on days I barely walk, yesterday I had done some slight walking and ended with stabbing pain that came and went like randomly in my right leg.. Im basically losing hope that my calves will ever heal Unless I stay BEDRIDDEN! for weeks!
I'm sorry to hear about your current struggles with your injury. I have so many questions to start with, but ultimately, does the current stabbing pain that you're describing feel like it's coming from the muscle/s in the calves or possibly the Achilles tendon itself?
@@PTTimewithTim I have Achillies Tendonitis in my Left Foot, the sharp pain was in my right, that day I jogged a tiny bit even knowing my leg didn't feel great, this caused the sharp pain coming and going in waves throughout the night, when i woke up it was gone. It started with my Calves being tight when I was kicking pads at Muay Thai. When I came back I did some PT, trying to relief this, but I have been stretching now for 4 weeks in the shower, just those basic wall stretches 1-2 sets x 20 seconds hold. I Rock climb indoors with a friend 2-3 times a week, My fear is perhaps it's too much tension on my calves, toe/heel/crimps? Perhaps its preventing the healing process. I have no idea if this is good enough explanation, I was certain similar to shoulder injury from weight lifting it would just disappear over 8 weeks, or my pulley injury in my finger when it popped, which took 6-8 weeks to heal. Regarding my tendonitis the PT told me the reason for it was shortness in my soleus, that I needed to stretch to get the soleus in better form to resolve my tendonitis, I have had this tendonitis for about a year now. It feels better though, with all the stretches but the bulge is always there. Should I avoid rock climbing for a while? is that maybe preventing any of this from healing up, I always assumed it would heal slower but heal, not just prevent it from healing.
@@67steinip Rock climbing will definitely place a lot of tension through the calf muscles and Achilles tendon. And if you’re bouldering, jumping down onto the mat will cause a sudden significant stress on those muscles as you land. Top rope climbing would be less stressful on the tissue, but if you feel pain in the calves when climbing then that should be an indicator that it is an aggravating factor.
@@PTTimewithTim Okay, I may need to accept the fact that I need to just belay my buddy for a while and refrain from climbing if its preventing healing completely like stop time.. 😮💨.. thank you for your time.
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👉 Purchase a home exercise program worksheet of Dr. Tim’s Calf Strain/Tear Pain Relief Exercises as seen in this video! Worksheets are available to print at home or use on any mobile device and each one includes ADDITIONAL exercises to ensure a full, comprehensive rehab program. pttimewithtim.myshopify.com/products/calf-muscle-strain-exercises-worksheet
How often should you ice right after this injury
@@thewarehousegymcolumbusohio Typically icing 2-3x/day should be fine for the first few days after the initial injury, but you could certainly do it more often if needed. Icing for more than a week after the injury isn’t going to benefit you much.
@@user-pc4kl2qx2i Doctor said that i was lucky and only had a small tear. Thank you for the tips. It helps
@@thewarehousegymcolumbusohio That's great news. Keep up the exercises to speed up your recovery time period 👍
Who went here after they tear or sprain their calf?
Why else would someone come here?
I came here for the riveting plot and character development
Me
Use a cold rolling pin to massage your calf, focusing on the up stroke.(ankle to knee) It has helped me with multiple calf strains/pulls.
@@woodywoodpecker3643 thank you
thank you so much for this Tim! I'm forever with calf strains as I have huge calf muscles and they've been problematic with injuries/cramps/tears etc for most of my life. I've been clever with them over the years and more recently with my weight loss journey from morbid obese to overweight now with still a third of my journey still to go. I've had a few strains but as soon as I felt tight tension while running yesterday (before inevitable strain or tear) I've started on the above exercises. Brilliant, I felt less tightness now and feel comfortable about running/walking briskly again. A game changer for me as I would normally nurse a few days off without any rehab. Your exercise regime above really helped me. Thank you again! you're an absolute gem!
my lower leg muscles atrophied, but my foot probably also twisted because of that and it was weak in the joint and the middle finger seemed unable to move... are there any exercises for that?
Just strained my calf yesterday 10/31..I will follow this to a tee and give my results
any results from following this?no news is good news?
UPDATE 12/17/2024 - I purchased the tib bar and I use it towards the end of my leg workouts..I do 5 sets to failure nice and slow. I also sled push and pull (backpedal) 3 x week..for the first 15minutes of my workouts (doesn’t matter if it’s leg day or not.) I ALWAYS start my workouts with a backwards treadmill walk for 8-10min on the highest incline (speed on 2). My strained calf is literally healed and my knee pain from years of football (high school / college) and ego lifting is basically non existent I can sit in a full squat with almost no pain i’m literally in disbelief TBH. I also super set deep knee over toe lunges with the tib bar flexes 5x10 each leg. I’m going to continue this format for a few months and load more weight. This is HIGHLY EFFECTIVE AND I CAN’T THANK YOU ENOUGH 💪
I had a strained Rt calf muscle and after doing what You recommended my calf , after 4 days , is 90 % better .. TY SM 🙂
I tear my left calf muscle today ! I feel like I cannot walk ! See this video and your comment really gives a hope ! I hope I will be better soon.
Hi, I got a muscle cramp in calf muscle after playing badminton, for swelling also, but no pain. So can I do the above exercises with the swelling in my calf
strained my calf and this is the best video I have seen, thanks much
Thanks for letting me know Cody! Those types of comments are so rewarding to hear. 🙂
I just tore my calf Sunday I'm glad I found this I hope it works
Did it work? Just tore my calf
Did it work? Just tore my calf
Great talk ❤
Thanks Grant!
Thank you, this is what I needed to see. I got so upset during and after my physical therapy appointment. Its only 1 week after my calf muscle tore in the same spot it did 2 months ago! And they had me doing exercises that hurt, not in a comfortable range and I told her it hurt and she kept having me do different ones. Didnt explain what you did about keeping things in a range that doesnt hurt! Walked in my medical boot fine and walked out in pain. 😮💨
When you started wearing the boot, did it hurt your calf? I have a large hematoma and wearing the boot hurts. I’ve been immobilized for almost 4 weeks. I was just put in the boot yesterday. It feels better to walk without the boot.
Thanks it helped me relieve my pain, I had an injury 2 wks ago and it flared up few days ago when i walked bit more that day then i massaged it (big brain time) and i made it worse. Its been annoying last few days not being able to put pressure on my foot 😒 thanks so much for relieving my pain so i can actually get up and manage around home. 😅
I’m so happy to hear this. Thanks for sharing!
Thank you so much. I tore my right calf muscle when I helped a friend pushing his car off the road. It’s been a week now and my right calf is bruised up but the doctor said that it’s normal. I couldn’t walk properly this morning and I was worried because I start at a new job tomorrow. At the end of this video I’m walking properly again 😂 thank you. I treaded going to a physical therapist because of my schedule. I owe you a 🍺
Glad to hear it! 🍻
Crazy! I hurt my calf muscle, pushing my daughter's jeep on to a trailer! Scared the heck out of me!!!
Thank you so much for creating and sharing this video 🙏
My pleasure!
It actually worked. Now I can walk freely. Even 2 days ago i was walking like a zombie. Thanks......
That’s so great to hear Lota! Keep up the great work 😁
❤❤
Legit?
Brilliant video. Thank you for your service.
Instantly feel much better after doing all the exercises. Thanks a lot!❤
Thank you! I pulled my calf muscle 5 days ago, it’s getting better but these exercises will definitely help strengthen my calf.
I know the feeling! I enjoy trail running and I've strained my soleus muscle twice. It's really disheartening when this injury stops you from running.
Thaks a million .Only done one exercise but feels better already
Thank you soooo much. I had a arthroscopic because I had 2 meniscus tears and arthritis in my knees. My calfs are burning so bad. I start my physical therapy next week. I really like your exercises cause they are easy. Can I rebuild my calfs and how long will it take 🤔. I'm 60 years old and don't have any energy. Please help.
Thanks for these exercises. I have been struggling with recurring calf strains. One of the main reasons is I dont know when to progress from ankle pumps to planter flexion with band. If feels OK when I do but 24 hours later it starts hurting.
Is there any test that can tell for sure that I am ready to progress to next level of exercise?
Thanks for the comment and question. Typically we say that a dull, achy pain/discomfort is okay and somewhat expected after exercise, however a sharp, stabbing-type pain is what we don't want. So, it just depends what type of pain you're feeling 24 hours after advancing to the band exercises. The sharp, stabbing-type pain would typically tell you that you may be going to aggressively too quickly. Also, have you been making sure you have been continuing to stretch the calf muscles throughout the day? Another consideration to think about is, what are you doing the rest of the day? Do you have a job where you are required to continue walking for a lot of time? As this would continue to stress the injured muscle throughout the day.
You should definitely read my in-depth article on calf strains that can help explain all of the ins & outs with this type of injury. Hope this helps! pttimewithtim.com/calf-strain-exercises/
Thank you for this video. I strained my left calf at pickleball yesterday and then felt like I tore the same calf walking the dog on a walking trail today . I am sure your strengthening exercises will help with recovery. My question to you is how will I know when it’s safe to play pickleball once again? Besides proper stretching, would you recommend wearing compression leg sleeves when playing in the future? I am a 63 year old male
Thanks for the questions, Greg. Sorry to hear about your calf injury. Typically, when trying to get someone back to high intensity sports, we will slowly expose them to some agility tests (ex. Running side to side, forward/backward at 50% speed), then gradually increase the intensity until back to 100% without them reporting any abnormal sensations in that area. Also, we would have them do hopping tests, first on both feet and then on one foot. If they have pain with any of those, they aren’t ready to return to full sport yet. I think the compression sleeves are totally fine for you to wear, though they won’t help prevent calf strains. They’re more for improving circulation. You should ready my full article on preventing calf strains here: pttimewithtim.com/calf-strain-exercises/
@@PTTimewithTim
Thanks Tim for the quick response. Your calf guide looks like something I should purchase for current and future stretching exercises. Does it go in more depth than the calf prevention video you have online?
You’re welcome. Yes, my full guide is a 25-page program that starts with exercises that are to be performed in the beginning after the injury and progressing all the way to advanced level strengthening exercises.
Very good! Will do those exercises at home.
Could you please also make some TFCC video ? I injured my wrist a while ago and still have lots of pain, not recovering at all and just keep injuring, I know because I’m a tennis pro. If you have any tips, please show us. Thank you so much!!
Thanks Nana! Unfortunately, TFCC injuries are very common with tennis players due to all of the wrist torque. Think of the TFCC as a micro-disc. Once it’s torn, it’s torn. It may not be painful for a while if the inflammation in the tear has decreased, but it can and typically will flare-up every now and then when a twisting, compressive force is placed through the wrist. Have you tried wearing a wrist brace when playing tennis for added support?
I have a grade 2 calf tear. I have been in an aircast for two weeks. I am going to try some of these stretches.
How’s it now?
How long it took to recover 😊
Glad I found this well produced video. Hurt both calf muscles doing calf raises. The right calf got the worst of it. Left calf is coming along well. The right calf will take more time. I am taking it slow and find the exercises valuable.
Today is day 5 post injury. How many times a day do you recommend I do the early stage exercises?
Thanks John! So glad to hear that you’re noticing some improvement. The early stage exercises are typically done once per day until the pain has decreased enough to allow for progression to the more advanced without significant increases in calf pain.
I appreciate it @@PTTimewithTim
Since the past two days I can’t do more than ten minutes of my evening walk because my calf muscle on the right leg is killing me and BURning to a point where I can’t walk beyond 15 minutes per kilometer I really hope these exercises help so I can stay active again :(
Hi roshni did u recover? How many days it took? It's been 7 days for me still unbearable pain.
After doing most of the exercises (can‘t do the last exercise yet, due to pain), my injured calf feels better. I think I will continue on with these exercises to accelerate my recovery. It‘s been 8 days now since my injury.
So happy to hear this! Thanks for the comment.
it's been a month for me now , and still can't walk , what about you ?
@@amiirazeroualii3835 around week 4 my limp started to vanish. In your case, maybe consult an orthopedist if you haven‘t already?
@@amiirazeroualii3835go see a doctor that might be serious
Thank you very much this exsercies works now I Cured and return back to mu sport❤
Basic, simple most importantly according to me first needed necessary movements. It is about to be 2 months and because of wrong healing methods my calf straing got bigger just getting recovery. It is a great video. Really thanks a lot !
Sorry to hear about your injury Ceyda, but thank you for the kind comment. I always love hearing from you all.
Great video. Thank you!
Glad you liked it!
The best exercises I have found. Thanks
You’re welcome!
I’ve had this strain ever since recovering from back injury strangely enough. Never felt what a strain or pulled muscle was until this. It’s been a year and half and it keeps coming back. First time I felt it I knew something was of cause it felt like a ball formed inside and immediately had to limp of the field. I incorporated heel raises and single heel raises which did help but I always felt the sensation of it. Last week I strained it after just 20 min of running around and luckily it’s just a mild strain but frustrated that it won’t leave me
I tore my calf 10 days ago, I didn’t notice a bruise for a few days, but it is still bruised 10 days later. Any idea if this is normal and how long the bruise usually takes to go away? Thank you in advance 🙏
Thanks for the help
Happy to help!
I have pain but no swelling. I noticed I had pain after I got home from playing basketball. Could this be a mild strain?
How many days should have passed, after injury before attempting to do the exercises...? I injured my calf 3 days ago ...
Great video thank you for this. I'm definitely going to come back to watch again as I need to increase my stretches. I'm able to do some ankle circles and the accelerator pedal exercise but I still have to see how far I can go with the stretching band.
Definitely take it slow in the beginning. The whole goal is to loosen the injured muscle up while it’s healing. Then transition to strengthening once the pain decreases. Cheers!
New Subscriber: Thank you for the easy to follow tips on caring for the calf muscle. Now, I understand using ice pack in the beginning to reduce swelling. When can you use heat pad to help with the blood flow or would you use a heat pad?
Thanks for the comment, Rudy. Typically you switch between ice to heat once the initial swelling has reduced significantly. To throw out a generic timeframe, maybe around 1 week after the injury. I think you should read my article on this injury as it has some really helpful information including alternative treatment options and preventative techniques. You can find it here: pttimewithtim.com/calf-strain-exercises/
Hi Dr, i have a question, i was playing tennis last night, i jumped on the net for overhead, and felt like got hit tennis ball to my foot muscle( Gastroc muscle) in a second, i thought is a simple muscle contraction, but after 24 hours and taking some pain relief medication, i am still in pain if touch the area and can not walk normally , as long as i seat i am ok with no pain, even i can move my foot in air without pain, my foot is swelling and i can not put my weight on my left foot for walking and moving,
is this serious injury and do i need surgery? How long the recovery will take?
Thanks for your time, i really Appreciate it 🙏🙏🙏
After the injury, how many days do i have to wait before starting these exercises?
I have the same concern 😕
@@Sunsandsea962 from the research i made, we have to wait at least 2 weeks. Lots of rest is needed, ice every 2-3 hours for 20 minutes will take the pain away, place your leg on a pillow and must be higher than heart. This worked for me. 10th day now and feeling great compared to first days. I can walk but very slow steps, walking is good or circulation.
Hi Tim what is the time line for these exercises.thanks a lot Jim
Typically one should begin the massage, gentle stretching, and sun maximal isometrics immediately, then transition to the more difficult exercises as the pain decreases.
@@PTTimewithTim thanks a lot Tim will do.Jim
My son has a very bad strained calf muscle, but he also has a torn ACL. They will not do surgery until the calve muscle has some range of motion. Right now we cannot touch it without pain. Can I do the first couple exercises with him with a torn ACL?
Majority of pain has gone for me, what steps should i now take to going back to football?
Thank you explained this better than my doctor 😅 . I can’t wait for my recovery .
Glad it was helpful!
Has it helped you
How often do we do these exercises? Daily? So many times per week?
Thanks so much. B😊
One week and half into my calf tear starting my self help from video today thanks i will keep yall updated 😂😂
You got this, Tim! Also, make sure you check out my full article on calf strains as it has a lot more in-depth information of proper steps to take after this type of injury. You can find it here: pttimewithtim.com/calf-strain-exercises/
my lower leg muscles atrophied, but my foot probably also twisted because of that and it was weak in the joint and the middle finger seemed unable to move... are there any exercises for that?
Thanks for the comment. I'm not sure that I'm following the entire question, though. It is common for the leg muscles to atrophy after an injury like this due to disuse and "protecting" that side. However, are you saying that you think you sprained your ankle during the initial injury and you're wondering if I have exercises for a sprained ankle? If so, I have an article and video on that, which you can find here: pttimewithtim.com/ankle-sprain-exercises/
Do you mind if I ask what grade year you had? I want to start doing PT at home but I don’t know if I’ll make it worse
How many days it would take for recovery sir
I strained soleus 4 weeks ago just been icing resting havent done much i still feel little pain when i touch it deep should i do these isometrics even if its painful?
During the submaximal isometrics, a person is supposed to only push up until the point of pain and hold at that point, not pushing any harder. Eventually, over time, increased force will be able to be applied prior to feeling pain.
How long after the injury do you begin the stretching exercises?
Depends on the severity of the injury, but most people can start with the easier exercises (gentle stretching, light massage and submaximal isometrics) within just a few days after the injury. I highly recommend that you read my article on calf strains. You can find it here: pttimewithtim.com/calf-strain-exercises/
@@PTTimewithTim thank you!
Thanks. Feels like I strained both calves somehow and just trying to loosen them up and walk without pain.
Thank you for this video. I have just pulled/strained my calf muscle! I currently have a cold pack on it. How soon can I start the more 'gentle' calf strain recovery exercises?
Unless it’s a severe injury, most people can start with the beginning gentle exercises immediately afterwards.
Thank you so much! Thankfully, it's not severe. I've been resting, elevating and using a cold pack and there's already been a noticeable improvement. Thank you for your reply, I really appreciate it. @@PTTimewithTim
My left calf was hit by 20 kilo barbell (which was in stand position left by somebody rather than to leave lying position😅 and my sack bag was touched with it on the way while walking out from the Centre and that stood 20kg barbell was fell down on my left calf and the doctor said my first layer muscle was torn. Now I rest in playing Gym. And I am searching home exercise to recover it while resting at home. Could I have your suggestion? I have watched your RUclips right now. Thank you in advance.
Just injured my calf on Wednesday night and still can’t put weight on it. It’s so discouraging 😢 I will try these exercises a few times a day!
Sorry to hear about your injury.
Watched 24/5/23. Good video🇬🇧
Thanks!
I was wondering. when doing ANKLE PUMPS/ANKLE PLANTAR FLEXION you use your Physio Bench only so that both legs are off the ground. is it important to make sure that both legs are off the ground or could
you use just a chair. I thank you for your video.
Thanks for watching and commenting Richard! Ankle Pumps are easier to perform if you just hold your foot up off of the ground. Ankle plantarflexion with the resistance band can be done with the heel resting on the ground (as in sitting in a chair). Cheers!
Would these also be good to do if you have posterior tib tendonopathy? Reason is I have grade 2 tear of gastroc and soleus in left Calf as well as posterior tib tendonopathy. Thanks
Hello Dustin,
Yes, these exercises would still be adequate for those who have calf muscle tears and secondary posterior tibialis tendinopathy.
after how many days of injury exercise to be started?
The first few exercises (submaximal isometrics, gentle stretching, light massage, icing, etc) can usually start within the first few days after the injury depending on the severity of the muscle strain or tear. You should check out the full article on calf strains, though, to fully understand the expectations, timing and treatment options with this injury. You can find it here: pttimewithtim.com/calf-strain-exercises/
hi..when do you start doing that after the injury?
Hi Ronald, the massage and stretches should begin immediately. Then, advance to the harder exercises as the pain decreases over time.
it's my 3rd day today after the injury..can i start stretching my calf?
and right now there's an ache building up in my feet..is this just normal?
Swelling from calf muscle tears can drift down into the foot and cause aching.
thank you very much for the answers..and your time..🙂
What reps and sets and how often
Hi Jane, the reps and sets are listed in the video with each exercise. For frequency and an in-depth guide on calf strains, you should check out my full article, which you can find here: pttimewithtim.com/calf-strain-exercises/
Can these be okay for a calf contusion as well?
Thanks for the question, Brittany. Yes, these exercises would be similar to those given for a calf contusion.
Thank you😊
Pain in my calf muscle and report is(
There is fluid deep to the medial gastrocnemius with a tear in the deep muscle also seen as a disruption in the contour and echogenicity of the muscle fiber)
I have the same injury that happened Thursday how soon did you start the excises
@@andreaaguilar3032 I am fine right now. I am using a cup therapy in calf muscle and using a medicines for doctor advise
I have like a small dent along my calf muscle where i had the calf strain
Is that normal??
how long after the injury should these commence ?
It depends on the severity of the initial injury, though typically the gentle stretching, submaximal isometrics and massage can begin within a few days.
I messed up my calves after ramping up my training too fast. It's weird as the pain started behind the knee but then after stretching and massaging it moved and settled into my upper inner calves. The pain is equally on both legs. It only hurts on the impact from landing. Pushing off or doing calf raises doesn't hurt at all. I'm also able to do strength training such as squats and deadlifts no problem. I'm on day 4 of no running but can't even do a slight jog as the impact is too much. Is this a calf strain or something else?
That’s a good question, Patrick. While I’m unable to provide specific medical advice, I can speak generally that there is a small calf muscle that is found behind the knee called the Plantaris. If someone presses their fingers in the middle area behind the knee and follows the middle part of the upper calf, the Plantaris will be quite tender if it’s involved. This muscle assists both the knee and the ankle. If someone strains the Plantaris, they usually respond well to similar rehab exercises as if they had a general calf strain. You should read my full article on calf strains as it can guide you through the process: pttimewithtim.com/calf-strain-exercises/
@@PTTimewithTim Thanks for the response! Going to check out that article now. 💪
I had a calf strain for about 3 weeks now from running in soccer game and I can walk normally without pain but whenever I try to run or jump I feel a bit of dull pain? Should I try to play or maybe wait a bit longer and let it heal more?
Hi Vic, sorry to hear about your injury. 3 weeks may not be enough time, depending on the severity of the muscle injury. If you still have pain with jumping and running, it would likely be smart to continue with rehab exercises for another week. If you return too quickly, you would be at an increased risk of re-injury. Try to listen to your body.
@@PTTimewithTim thanks for the reply. quick question how do you know if it’s a sprain or strain or maybe I tore it?
The only way to truly know the type of injury (strain vs muscle tear) would be to get imaging perform. With either type of injury, though, treatment would typically start with physical therapy exercises and then assess how much improvement is noted throughout several weeks.
Do you have to loosen it all off before stretching
I thought I had a calf strain, my calf was hurting for almost a month after a leg workout at the gym. I taped it with some kenesis tape and it started to feel a lot better. So I went running to get ready for a PT test and had a pain behind my knee and felt like a lump. I went to the ER and had extensive DVT in my leg from the knee down. I’m wondering if a calf strain could cause the DVT? I haven’t traveled, or sat in a car for a long period of time, no recent surgeries, I don’t smoke, don’t have diabetes or overweight. It’s kind of weird, I’m in my early 40’s, but that’s it.
Hi Michael, yes that is weird. I can't see how a calf strain could contribute to a DVT, so I would immediately start looking at other potential causes. You already know most of the common causes of DVTs. They may also be a side effect of some medications, but that's an interesting case for sure. Glad you caught it without any severe consequences.
So I basically feel like I strained a part of my calf muscle I think from work, on my right calf,, every time I do some type of stretch I feel a shooting pain,, I can walk and run just fine, it doesn’t’ hurt, but only hurts when I squat or stretch a certain way,, should I still do these stretching exercises?
You may want to try dialing back on the intensity of the stretching since it seems to be causing a shooting-type pain. I might focus on massage of the aggravating area and then slowly building strength of the calf muscles with an emphasis on careful gentle stretching.
@@PTTimewithTim thankyou so much for replying back to me! - I wanted to double check if there’s any specific massage I could do that you would recommend
And with strengthening my calf muscle does that mean by exercise and some stretching too after? (My doctor doesn’t really know what I can do, only to “rest” but I can’t as I’m on the move constantly)
@@BabiieCookie In this type of case, any general massage should suffice. It would be important to identify the exact muscle/s that seems to be causing most of the pain. Once identified, a gentle massage, as I demonstrated in the video could help to reduce the tightness/irritation of the muscle. This would be most beneficial to be performed at least twice a day (morning and evening) since it sounds like you're very active throughout the day. Also, being up on your feet for several hours at a time would likely continue to aggravate any injured calf muscle as it will constantly cause it to tighten back up. Strengthening exercises (i.e. band resistance, standing heel raises, etc.) would need to be carefully implemented as, although they would be beneficial, they will also naturally cause increased tightness and some muscle irritation, which could easily cause more muscle irritation if you cannot allow for proper rest/recovery time since it sounds like you would have to continue to be on your feet most days. If this were the case, then I would likely recommend that someone slowly add strengthening exercises by 1 exercise at a time, which would allow the person to see how the calf muscles feel the next day (this would also prevent the person from significantly "over-doing" it). Gentle calf stretching is usually performed at least twice a day (definitely in the morning and at night), but they can also be performed throughout the day, especially if it feels like the muscles are tightening up. Hope this helps some!
Had calf tear three weeks ago so painful finally at stage to start thee exercises slowly thank you so much!! Do you ice calf after exercise or no need?
Sorry to hear that. Yes, start out with the massage, submaximal isometrics and gentle stretching until the pain decreases enough to begin the harder exercises. Icing multiple times per day is usually beneficial in the first week after the injury to help reduce both pain and inflammation.
How long will the muscle relax? It's already 3 days but it's still stiff
It really just depends on how bad the initial injury to the muscle is and how diligent you are with following the daily massages, submaximal isometrics and gentle stretching to help it to relax. I’d recommend that you read my full article on calf strains as it will help explain the injury and alternative treatment options that you can try to help speed up recovery. You can find it here: pttimewithtim.com/calf-strain-exercises/
@@PTTimewithTim thanks, man!
i wonder if this can be done before a soccer game to loosen up and prevent injuries?
These can be performed 1-2x/week as maintenance program for injury prevention.
It’s hard for me to have my foot flat on the ground. Does that mean it’s too early to start doing these exercises? It’s been about a week since my tear.
In this type of case, I would typically still start people out with the gentle stretching, massage and submaximal isometrics, though I would ensure that they are not pushing into any significant increases in pain or discomfort. It’s going to take extra time. I definitely think that you should read my full article on calf strains. You can find it here: pttimewithtim.com/calf-strain-exercises/
Is it normal that I can't get my leg completely straight, even while resting due to tightness in the muscle? And should I exercise in such condition?
Have you not been able to straighten the knee fully only since straining the calf muscle? If so, then it is possible for this to be normal as the upper calf muscles cross behind the knee and they could prevent the knee from straightening all the way due to pain and tightness. Focusing on relaxing the calf muscle with gentle stretching would be first priority as it would allow the knee to fully straighten, then other exercises could be added in. Thanks for watching!
@@PTTimewithTim so should I start exercising only when the pain goes away?
@@aryannanda6567 It's best to do the massage, gentle stretching and submaximal isometrics until the calf muscle pain decreases to a mild level, then progress to the more difficult exercises.
How to treat a bulge in the calf due to brisk walking ??? Can anyone please help ... 😢
These are good, but eccentric calf exercises are *very* important and help strengthen and lengthen muscles.
Absolutely agree with you, however, these exercises are meant more for the acute injury phase and just a bit beyond. Eccentrics will load the tissue significantly, but they are a critical part of the rehab process.
What if you did nothing but let it heal and now months later no pain but weakness right after sprain on the same side I’m so screwed
How severe is the residual weakness? Are you able to walk normally?
Can’t heel lift only double and I don’t think its doing anything on my weak side. After dormant muscles its weak. I didn’t know to do anything about the strain or ankle roll just prior. Shifted weight off injured leg got through busy season. Weeks of stretching stretching stretching once I realized now theraband beginner. OMG I had no idea my calf was so weak until I felt unbalanced walking. SCREWED
I'm sorry to hear about you're calf injury. I just want to confirm, though, that you are sure that it was just a calf muscle injury and not an actual tear of the Achilles Tendon? Both would produce calf weakness, but an Achilles Tendon tear is a much more severe injury where the tendon down by the heel bone of the foot would be completely torn. If this were the case, you would have SEVERE difficulty walking as the calf muscles would no longer be attached to the heel bone of the foot. Achilles Tendon tears most typically occur in older men 40-55 years old. Just something to look out for. Otherwise, if it is just a calf muscle strain, there still could be weakness but the injury would be higher up in the calf muscle area. You can take a look at my article for this topic to see diagrams to help you out. You can find it here: pttimewithtim.com/calf-strain-exercises/
I strained my calf today at work.
everytime i walk i feel it pop so how will i know its healing?
After this type of the injury, the muscle tightens up significantly as it is trying to protect itself while healing. If this is the case, it is not uncommon for it to pop when walking until it gets stretched back out gradually.
Czy to prawda że mięsnie łydki bardzo trudno zmienić? Mam bardzo chude nie mając niedowagi.
Yes it working but the only different is that I was shot then the bullet comes at the back calf muscle
I had a calf teared 3 weeks now..and i cant still able to walk because of tightness and pain...should i start the rehab exercise?
Exercises can start within days after a calf strain or tear, though they would need to be adjusted depending on the severity of the initial injury. For example, gentle stretching (not past the onset of pain), submaximal isometrics (below pain threshold), gentle massage, icing, etc are all part of the initial treatment. Then, gradually progressing towards strengthening as the natural healing process continues.
@natootaner297 when were you able to walk again?
Very helpful, just a small comment please leave the sets and reps for a bit longer so the viewer can get it and not have to go back to see it again.
Thanks for this video
Bruh I’ve had 3 calf strains in the past 2 months in my right leg playing ball bruh.. it’s frustrating to the point where I’m thinking of quitting!!! I take 3 weeks off and soon as I go 80% percent on the court my calf is popping loud as heck and it felt like I got kicked in the back of my leg I swear! I’m over this feeling 😩
Sorry to hear that. Ya, calf strains, especially repetitive strains, can really be a nagging type injury. They can take a couple of months to fully heal depending on severity. You should definitely read my article on this type of injury as it goes over all the critical information for rehabbing from them. You can find it here: pttimewithtim.com/calf-strain-exercises/
…what happens if you can’t even do the 2nd exercise?..
Im losing hope, been stretching in the shower every day and circular motions while coding at the computer as my PT told me, I went to the PT twice and got electric therapy thing, cold pack, and this is all after like how many months March to Now, Its 9 weeks in and I still have pain in both my calves.. Before I went Muay thai training in March, I had a Tendonitis on left and a bit of muscle ache in my soleus whatever, and then I went there kicked left and right and now the pain is in both of my calves instead of one, even if I stretched before and after, it just got worse when I foam rolled a tight calve muscle at the camp, came home March 20th and since then, Im only good on days I barely walk, yesterday I had done some slight walking and ended with stabbing pain that came and went like randomly in my right leg.. Im basically losing hope that my calves will ever heal Unless I stay BEDRIDDEN! for weeks!
I'm sorry to hear about your current struggles with your injury. I have so many questions to start with, but ultimately, does the current stabbing pain that you're describing feel like it's coming from the muscle/s in the calves or possibly the Achilles tendon itself?
@@PTTimewithTim I have Achillies Tendonitis in my Left Foot, the sharp pain was in my right, that day I jogged a tiny bit even knowing my leg didn't feel great, this caused the sharp pain coming and going in waves throughout the night, when i woke up it was gone.
It started with my Calves being tight when I was kicking pads at Muay Thai.
When I came back I did some PT, trying to relief this, but I have been stretching now for 4 weeks in the shower, just those basic wall stretches 1-2 sets x 20 seconds hold.
I Rock climb indoors with a friend 2-3 times a week, My fear is perhaps it's too much tension on my calves, toe/heel/crimps? Perhaps its preventing the healing process.
I have no idea if this is good enough explanation, I was certain similar to shoulder injury from weight lifting it would just disappear over 8 weeks, or my pulley injury in my finger when it popped, which took 6-8 weeks to heal.
Regarding my tendonitis the PT told me the reason for it was shortness in my soleus, that I needed to stretch to get the soleus in better form to resolve my tendonitis, I have had this tendonitis for about a year now. It feels better though, with all the stretches but the bulge is always there.
Should I avoid rock climbing for a while? is that maybe preventing any of this from healing up, I always assumed it would heal slower but heal, not just prevent it from healing.
@@67steinip Rock climbing will definitely place a lot of tension through the calf muscles and Achilles tendon. And if you’re bouldering, jumping down onto the mat will cause a sudden significant stress on those muscles as you land. Top rope climbing would be less stressful on the tissue, but if you feel pain in the calves when climbing then that should be an indicator that it is an aggravating factor.
@@PTTimewithTim Okay, I may need to accept the fact that I need to just belay my buddy for a while and refrain from climbing if its preventing healing completely like stop time.. 😮💨.. thank you for your time.