Running along and then BANG and your calf is torn?
What to do next?
Well first thing is stop running!
Get home and follow the next few steps!
How to know if you have torn your calf muscle?
- A snap or pull felt at the time of injury.
- Pain and weakness in the calf area.
- Swelling in the area.
- Bruising.
- Weakness in the calf when trying to walk, climb stairs or stand.
- Limping when walking.
What’s a calf muscle and where does it live!
There are two muscles that make up the calf, the gastrocnemius and the soleus.
Both these muscles attach into the achillies tendon that inserts at the heel.
So I have torn my calf….. What now?
Ice
- Applying ice wrapped in a towel for 10 minutes a few times during the day will help to reduce inflammation and reduce pain.
Rest
- Depending how bad the tear is you might need to use some crutches for a few days. It’s always best to get back walking normally as soon as possible, take as much weight as you can through your leg and slowly wean off the crutches.
- If it’s not to bad and you want to continue with some exercise riding a bike is usually a good place to start as long as its pain free.
- Prolonged rest does not help. The quicker you get moving the better!
Move + Strengthen
- MOVE as quickly as you can!
- When sitting slide your heel forward and back gently, often during the day.
- Ankle pumps = Moving your foot back and fourth throughout the day.
- The quicker you begin pain free loading the better.
- Whether it be a partial tippy toe raise, pushing against a theroband and pointing your toes.
When should I start Physio??
—-> As quick as you can start your rehab the quicker you can return to play
What will the Physio do on the first visit?
–> Assessment your injury
–> Test muscle capacity and diagnose the grade of injury.
–> Educate you on appropriate exercises and form a management plan.
–> Taping to offload the injured calf muscle.
–> Soft tissue treatment around the injured area.
Any questions about an injury shoot us a message, give us a call on (02) 4751 9127 or book a session online!
Written by Georgia King (Physiotherapist at The Physio Depot)
