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Calf Strain Treatment for Runners: The Science and 3 Week Plan to Treat and Recover
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- Опубликовано: 25 фев 2023
- Calf strains and injuries are one of the most common and most difficult issues to treat for runners, especially as we get older.
In this video, we look at the research on why calf strains happen so often to runners, how you can prevent calf strains, and a 3 week plan to treat and recover from your calf strain should you have one.
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Dixon, J. B., Gastrocnemius vs. soleus strain: how to differentiate and deal with calf muscle injuries. Current Reviews in Musculoskeletal Medicine
2009, 2 (2), 74-77.
Orchard, J. W., Intrinsic and Extrinsic Risk Factors for Muscle Strains in Australian Football. The American Journal of Sports Medicine 2001,29 (3), 300-303.
Orchard, J.; Farhart, P.; Leopold, C., Lumbar spine region pathology and hamstring and calf injuries in athletes: is there a connection? British Journal of Sports Medicine 2004,38 (4), 502-504.
Cross, K. M.; Worrell, T. W., Effects of a static stretching program on the incidence of lower extremity musculotendinous strains. Journal of Athletic Training 1999,34 (1), 11.
Orchard, J.; Best, T. M.; Verrall, G. M., Return to play following muscle strains. Clinical Journal of Sport Medicine
2005,15 (6), 436-441.
The absolute best video I've found on this
after a day of triangulating my search, I finally got to your video..concice and straight forward. I have a 5 k ive trained hard for, next week. I will rest my calf til then, but will run it anyway because im hard headed and and shortsighted I guess. Thanks for the video
How did that work out did you re injure it?
You "stuck the landing" w/this video! Well done! Thank you!
Currently dealing with calf strains on both legs. I can't walk and am on crutches 😢 thanks for this.
Hope you are getting better. I can’t walk on my left leg. My injury happened 3 days ago. It felt like a pop in the middle of the my calf after running. Does anyone know when I should start the roller.
This video was so easy to understand and follow through. Thank you
I learned some good things from this that I will include in my rehab, was surprised at the end to find this video had less than a thousand views
I have been power walking for 34 years, and still like it. Over the years I have had at least 4 calf muscle pulls. I've always believed that the calf muscle is used for walking, whereas the thigh or ham muscle is used for running. Am I wrong in assuming this?
The link shared for downloading exercise plan downloads the injury prevention exercises. Are the exercises same for prevention and cure? Otherwise Very informative video. Thanks a lot.
brilliant video, calm explanation
Thanks for this video, very informative and straightforward.
I've watched other videos that actually suggest not stretching the muscle but to massage it, with the knee bent. This problem is mainly with the upper calf or the gastrocnemius in my case at least.
Absolutely wonderful video , very detail explaining
Very interesting and informative, thank you
What if I’m dealing with insertional Achilles pain during dorsiflexion but also have a calf strain. What’s the protocol for such injury ?
Very helpful video. Are shoes which a higher drop and stability better for recurring calf injuries?
Avoid shoes with an aggressive tow-to-heel drop? Isn't an aggressive drop putting less strain on the calf muscle? I am suffering from a recurring calf strain, looking into changing my shoes. I am doing most of my running with a pair of NBs with a 6mm drop, was thinking of trying a 10-12mm drop. But this is a bad idea, you are saying?
I also thought that comment was not quite right.
Zero drop shoes will tear a runners calves to shreds if they don't wean into them very slowly.
High drop shoes are not natural but in the interim recovery period will put far less strain on the calves.
My physiotherapist also mentioned that the muscles are connected all the way up in my back and that my tight hips and lower back issues could be very much connected with my continuous problems with calf strains.
So, wouldn't the 3rd part of avoiding calf injuries be to have to hip and hamstring flexibility?
The leg bone is connected to the foot bone 😉
Helpful
Thank you
I have a question, I had a calf injury about two months by playing soccer. I let it rest for 3 days and went back to my running routine. 5miles a day excluding wednesdays and sundays. But didn’t play soccer for the “ healing process”. So a couple of days ago I decided to play soccer not roughly but sometimes that’s inevitable. So i felt the pain again. So this means, no running and soccer till i fully recover?. I’m 35 years old, please advice!
I'm not a runner, but do a lot of hiking and weight lifting. I'm training for a big climb in a few months with a weighted vest (50 lbs now) and downhill has agitated my soleus (why does youtube mark that as mispelling?!) These exercises look promising. It's really hard to stop working out!
Exactly the same.. going to Aconcagua in two months, did the same trainings, plus running 😅
were is the link to the calf strain treatment plan
Is it ok to use the elipiptical machine while im in rehab?
I tore a muscle in my calf and I used a remedy called Tao pain relief
Absolutely incredible stuff
No ice or heat?
The download is different to the video?
As i Runner, i tried my Luck on having the adhesion removed from the Soleus/Gastrocnemious Area on my right leg. But Instead of removing adhesion on the certain spots, the massage Guy immediatly went full power without palpating. He Put full preassure and body wheight on the whole calf Area with very little oil, using only high direct preassure in rather fast upwards motions without any Dorsi/Plantarflexion. HIGHLY PAINFULL. He Said IT has to be done/hurt this way. I aborted after 15min. Now slightest Touch of the calf hurts and a weird Feeling / pain seems to be created since the "Treatment" on the Back of my right knee and also the groin Area on right Side when Walking. I believe die to the high preassure a Nerv might now be compressed. What would be best in such a Case? Try my Luck on a different therapist asap for new massage - or Just leave the brutally treated area alone for some time? 🤔
Omg that sounds horrible! I hope u heal fully soon. I'm going through some calf strain due to over training and have been watching all these video on calf healing and happen to come across your comment. Hope u will feel better soon
Good grief! What a quack! My experience in many many physical therapy sessions is that pain that goes away immediately is okay and if the pain persists...STOP!!! It hurts for a reason!
FYI, it's pronounced "ga-stroK-ne-me-us" (it's a hard "c")
Do not stretch right after
There seems to be very little help for people that have recurring calf injuries. It seems as though it's something you have to live with.
Disagree. This vid goes through the variations of a calf injury young and old. Watch it again. But pay attention this time.
It sucks. I think part of the problem is the scar tissue that accumulates which can lead to re-injury. There are videos that go over how to break up the scar tissue with massaging
Helpful but pronunciation? Palpitation vs palpation. Gas-t-rock