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It is important to allow your muscle to heal before you start stretching it. Start with 2 sets of 10 reps provided it is pain-free and gradually build up to 3 sets of 20 reps. Ankle Dorsiflexion/Plantar Flexion. Here…, Calf strain injuries are categorised into grade 1, 2 or…, Tight calf muscles at the back of the lower leg…, Cramp is an involuntary contraction of the muscle which can…, Deep Vein Thrombosis or DVT is a blood clot in…. The area around the injury may be tender, and rising up onto the toes or stretching out the calf may be painful. We also use third-party cookies that help us analyze and understand how you use this website. You will be told when to start these exercises and which ones will work best for you. Ease off the exercises if you start to have pain. Put the balls of your feet on the step. Active calf stretch. "Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment one can do for a calf tear, strain, or pain. Return to the starting position, with your feet even with the step. You want to wait for a few weeks before doing any sort of calf strengthening exercises. If there is any pain during, after or the next day then reduce the load or rest a bit longer. To stretch the big gastrocnemius muscle the back leg must be kept straight. Key Takeaways from Gastrocnemius Stretches and Exercises. ©2006-2020 Healthwise, Incorporated. Sitting in a stable chair, bend and straighten the knee of your affected leg for 10 … The strain may be a partial or complete tear of the gastrocnemius muscle. Exercises Active calf stretches are recommended once the early stages of recovery have been completed. How many and how often. Please turn on JavaScript and try again. slide 2 of 7, Calf wall stretch (knees bent). There may be bruising or swelling that develops over the following 24 hours. If you're injured, but eager to return to exercise, you might be wondering if you can walk or work out on the treadmill or elliptical with a calf strain. Range of motion stretching exercises: When the acute pain is gone, begin stretching the muscle moderately with passive range of motion stretching. Muscle attaches to bone via tendon. It is more suitable in the very early stages of rehab as long as pain allows after a severe contusion. Perform 3 repetitions and repeat this 3-5 times a day. Rehabilitation exercises can begin once the initial acute phase has passed and pain allows. Always consult a professional before attempting self-treatment. A tear in any muscle, including the calf, is categorized as a strain and will be classified as a first, second or third-degree strain… slide 7 of 7, Bilateral heel raises on step. The athlete steps back and then in one movement steps back onto the step. Heel/calf raises are great exercises, however immediately after a calf strain. https://www.healthyandnaturalworld.com/pulled-strained-torn-calf-muscle Keeping both heels on the floor, bend both knees. Common symptoms of a calf muscle injury A calf strain injury may cause immediate pain and the sensation of being struck or kicked on the back of the calf. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. … The injury occurs at this junction between the muscle and tendon. To get more stretch, add another book or use a thicker book, such as a phone book, a dictionary, or an encyclopedia. Days per week 3. Make sure that you can walk without a limp, go up a few stairs, and hold a single leg balance before trying to do calf … The following exercises are used in the rehabilitation of calf strain injuries. Make sure you only get a gentle pull and not a sharp pain while you are doing this stretch. Stand on the bottom step of a staircase, facing up toward the stairs. Achilles tendonitis. Before you begin calf strain exercises, it is a good idea to assess the flexibility of your calf muscles. Toe Dip. A qualified Sports Injury Therapist with a degree in Physical Education, Sports Science and Physics, and a Postgraduate Certificate in Education. Calf muscle tears have similar symptoms and occur by a similar mechanism to Achilles tendon ruptures. Main muscles worked: … Step-by-step directions. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Bend the knee keeping the heel in contact with the ground until a stretch is felt. Calf (Gastrocnemius) muscle tears commonly occur in middle-aged recreational athletes while performing actions that require forceful contraction of the calf muscle (ex: basketball, hill running, tennis, etc.). This is also an early-stage rehab exercise as it can be done with no weight at all, to begin with, if necessary. This lesson will discuss the symptoms and treatment of each as they relate to the gastrocnemius muscle. It works the calf muscle eccentrically during the stepping back phase and plyometrically as they push off. It looks like your browser does not have JavaScript enabled. This will help your knee and ankle … Keeping both knees straight, slowly lift your heels above the step so that you are standing on your toes. A calf muscle strain - sometimes also called a pulled calf or pulled muscle - refers to injury or tears in either part of the calf as the result of forcible stretching beyond the tissues’ limits. In order to stretch the gastrocnemius, sit on the floor or a chair with the leg straight out in front of you. Do you do this one in particular, if you have any pain. A muscle strain occurs when the muscle is stretched too far, which causes tears to occur within the muscle. Mike is creator & CEO of Sportsinjuryclinic.net. As you pound the pavement, your calf muscles stretch further than when performing other exercises, and the strain and impact on the muscle caused by additional movement can result in a tear. Often referred to as the calf muscle, it is located behind the tibia (shin bone) and works across both the knee and ankle joints. Before starting any weight calf exercises, it is important to first perform some thorough stretches to activate your gastrocnemius. A calf strain occurs when the muscle in the back of the leg sustains this type of injury. If you are not steady on your feet, hold on to a chair, counter, or wall while you do this stretch. • Ankle ROM exercises: move the foot up and down 20 times and make circles with the foot, left and right, 20 times, three times a day. Start with just 2 sets of 10 once a day and build up to 3 sets of 20 twice a day. It is mandatory to procure user consent prior to running these cookies on your website. Muscles work in pairs and by contracting the muscles in the front of the lower leg, the muscles at the back must relax. Lower the heels just below the step then raise up onto tiptoes. Both stretching, strengthening and sports specific exercises are important for recovering from calf strain injuries. Start each exercise slowly. Bilateral calf stretch (knees straight) slide 3 of 7, Bilateral calf stretch (knees straight), Place a book … You can opt-out if you wish. Here we explain the rehabilitation exercises for treating a torn calf muscle. The exercises may be suggested for a condition or for rehabilitation. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Necessary cookies are absolutely essential for the website to function properly. Medical Review:Patrice Burgess MD - Family Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine. Towel stretch: Sit on a hard surface with one leg stretched out in front of you. Loop a You also have the option to opt-out of these cookies. Keeping your affected leg straight, gently flex your foot downward so your toes are pointed away from your body. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. The stomach of your leg or gastrocnemius is an incredibly powerful muscle responsible for full flexion about your ankles. A calf strain is a common injury and is often caused by overstretching or putting excess force through the calf muscles at the back of the lower leg. Chair stretches. Soleus strains also tend to be less dramatic in clinical presentation, and much less acute when compared to injuries of the gastrocnemius. slide 1 of 7, Calf wall stretch (back knee straight). Start active ROM exercises, 1-2 times a day, 10 to 20 repetitions. When you can feel a stretch, hold for 20 seconds. If you are not steady on your feet, hold on to the banister or wall. Then slowly lower your heels below the step and toward the floor. Lean against a wall with the leg to be stretched at the back. Calf tear rehab exercises target range of motion and strength in your gastrocnemius. The difference is the location of the injury. The following stretching exercises form part of Calf strain rehabilitation: The following strengthening exercises form part of Calf strain rehabilitation: Calf pain refers to pain at the back of the…, Our Calf strain rehabilitation program has been designed by elite…, Massage can help treat and prevent calf muscle strains. Calf muscle strain injuries (CMSI) occur commonly in sports involving high-speed running or increased volumes of … It is likely the therapist will feel this before the patient feels a stretch on the calf muscles. This frequently occurs when a patient attempts to accelerate from a stationary position (e.g. Your heels should be on the floor. It extends from the base of the femur (thigh bone) behind the knee, to the calcaneus (heel bone). NO stretching. At this point, you can incorporate exercises that build up the strength of the calf muscles. Gastrocnemius, or calf muscle, injuries include strains, tears, and tendonitis. slide 4 of 7, Bilateral calf stretch (knees bent). One method of assessing calf muscle flexibility is to apply gentle pressure to the forefoot with the patient sitting with the leg out straight in front. Then slowly relax your foot to the starting position. This category only includes cookies that ensures basic functionalities and security features of the website. Calf Strain Rehabilitation Exercises You can begin gently stretching your calf muscle using the towel stretch right away. The lower leg is a vital biomechanical element during locomotion, especially during movements that need explosive power and endurance. This is a more explosive, plyometric exercise related to the specific demands of sport. • Keep both heels flat on the floor and press your hips forward toward the wall. Keep your knees straight, and lean forward until you feel a stretch in each calf. If you have questions about a medical condition or this instruction, always ask your healthcare professional. By Dr. Jordan Metzl and Runner's World Editors Put your affected leg about a step behind your other leg. This is a gentle exercise to start with using a rehab or rubber resistance band. After 10 days, the scarring that develops after a calf strain has the same strength as the muscle that surrounds it. Bilateral calf stretch (knees straight) slide 3 of 7, Bilateral calf stretch (knees straight), Place a book … The calf complex is an essential component during locomotive activities and weight-bearing and injuries to this area impacts various sporting disciplines and athletic populations. • Stationary bicycle, 10 minutes, no resistance, if pain free •. For more detailed information on which exercises to do when check out our Calf strain rehabilitation program. You can choose between calf raises with only your bodyweight, holding a barbell or dumbbells, or using a weight machine. Enter S834 in the search box to learn more about "Calf Strain: Rehab Exercises". These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your calf or ankle. Such as while playing tennis, badminton or squash strain rehabilitation program the knee for! Then reduce the load or rest a bit longer JavaScript enabled, or calf eccentrically. 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