how do you heal a gastrocnemius strain?

Thank you all! Ice it. Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling. 11 min read. This article was medically reviewed by Troy A. With less severe strains, the muscle remains intact. Friction massage may help decrease adhesions. Gastrocnemius is the muscle that forms the main bulk of the calf region on the back of the lower leg. It also helps you do quick movements, such as jumping and sprinting. Our customers simply love Run Forever Sports Compression Sleeves. Do you have any suggestions for me? There is partial tearing of muscle fibres. He didn't think they would help but he was surprised when they did! With any exercise regimen, a doctor should always be consulted first, anyway. Compression improves blood flow, which is a key in keeping muscles loose and ready to work. Anything from a calf strain to an outright muscle tear can hobble you, interrupting your ability to walk, to work out, and to enjoy your daily life. According to the Journal of the Canadian Chiropractic Association, the P.R.I.C.E. Include your email address to get a message when this question is answered. Initially, patients begin with typical \"RICE\" treatments of: Once the earliest phases of treatment have completed, patients can begin therapeutic activities and gentle stretching. Ten days after the injury, the developing scar has the same tensile strength as the adjacent muscle and further progression of rehabilitative exercises can begin under the guidance of your doctor and physical therapist. Calf strain in runners. Often referred to as the calf muscle, it is located behind the tibia (shin bone) and works across both the knee and ankle joints. Muscle strains happen when you sprint and the muscle isn’t prepared for the effort expended. For minor calf strains, the best approach is rest, ice, compression, and elevation. It's so easy to use. Sometimes when the gastrocnemius is being overworked, the muscles will contract or snap quickly, like a whip, which is why gastrocnemius strains are sometimes called "snap of the whip." Margaret Kay has worked as a freelance writer since 2009. ", "Very informative in the aspects of treatment for the type of sprain I had. "My calf made a pop and has been hurting, and I've had very little mobility for over a week. "Most helpful article I've read about calf muscle strain. I've iced it but it is badly bruised and swollen. ", Physio Works details the different grades of strains. After recovering from a torn calf, could I go back to my work? I heard a pop. But you should not take ibuprofen for 48 hours after your injury as it may slow down healing. You'll probably need surgical intervention as soon as possible. Apply ice on your ankle for 15 to 20 minutes every hour or as directed. Full recovery normally takes several weeks with good rehab. ", I have a grade-II (possibly III) tear, and should go see my orthopedic doctor. References. Gastrocnemius, which is the big . Grade two calf muscle tears result in partial tearing of your muscle fibers. We do … It also kept swelling until it looked like the injured calf was almost twice the size of the healthy one. His legs feel much better!". How to Succeed at Your First Relationship! With Grade II strains, there's limited ability to perform activities, especially jumping and running, so you'll be sidelined for a while (a few weeks or more). This is the most severe calf strain with a complete tearing or rupture of muscle fibres in the lower leg. Either of these two muscles can be strained (torn). You can re-use the ice pack several times by re-freezing, but avoid eating food that has thawed and been refrozen. That is why I am so thankful for wikiHow. To get more stretch, add another book or use a thicker book, such as a phone book, a dictionary, or an encyclopedia. Most Grade I lower leg strains cause discomfort for between two to five days post injury, but may take a few weeks to fully heal, depending on proportion of muscle fibers involved and the type of treatment sought. is a smaller muscle lower down in th e leg and under the . Calf muscle injuries are relatively common among those who play tennis, basketball, football, soccer and volleyball, as well as those who run track and field. Could you describe a grade two calf muscle in greater detail for me? After 7-10 days gentle stretching begins, followed by strengthening after at least 2 weeks. However, you should always start with your doctor, as he can also rule out other, potentially serious causes of pain, such as blood clots, vascular injury, baker's cysts, or a potential surgical emergency like compartment syndrome. Ice should be applied for 10 –15 minutes every hour, then reduce the frequency as the pain and swelling subside over the course of a few days. I hurt my calf when I had a cycling accident last week. A calf strain is caused by a tearing of part of the gastrocnemius or soleus . Crutches in the winter are always fun! After 30 seconds, bend the left knee to shift stretch to the soleus. Thanks. A physiotherapist or sportsmassage therapist or … Contributing factors include overuse, muscle weakness or tightness, and overtaxing a “cold” muscle. If pain persists, you should maybe see a doctor. It pretty much answered all my questions regarding my strained and very sore calf, "Very good article for senior citizens so they won't go to the hospital for nothing. Compression is great as it works on a number of levels. To localize strains to the gastrocnemius or soleus, a combination of palpation, strength testing, and stretching is required. It is a bipennate muscle, meaning it has two rows of muscle fibres, facing in opposite directions with a central tendon, resembling a feather. 03.10.2020. GRADE 2. How long will it take before I should start stretching a torn calf muscle? Put a thin cloth between the ice pack and your skin. These types of muscle injuries may require one to two months before a complete return to athletics occurs. You can help prevent muscle strains and pulled calf muscles by: warming up for at least five minutes before exercise, including deep stretches … The difference in how I feel is amazing! Doing gentle stretches can help, but make sure you don't over stretch, or you could do further damage. Wear a heel pad in your shoe for a few days to raise your heel and shorten the injured calf muscle, which will relieve some of the tension / pain. A grade three calf tear is the most severe calf strain with a complete tearing or rupture of your calf muscle fibers. Found out more than information than was given to me by a, "It provided a variety of potential injuries that may be the cause of my recent problem. Next, you feel a twinge at the back of your leg and think 'I will just keep going for a few more minutes'. How can I treat the pain and soreness in my calf after I exercise? Can a torn calf muscle be caused by anti-rejection medications after transplants? Ready? In other words, the gastrocnemius is a huge part of your running gait, and an injury to it, even a slight one, can make both walking and running difficult. It is not bruising. Understanding Gastrocnemius Muscle Tear . - Rest. In addition, allow two days of rest in between your runs to ensure your muscle can properly recover. [1] Symptoms include sudden, sharp pain, bruising, and an inability to walk well. ", "The details of what can cause the actual torn muscles and what you can do at home. Approved. But the swelling was all in the calf region and it turned out it was a gastrocnemius tear. With a more severe strain, you will feel a sudden sharp pain at the back of the lower leg at the time of injury. Check with your sports physician if you think your calf strain may need more serious treatment and/or therapy. By signing up you are agreeing to receive emails according to our privacy policy. To activate the deeper, slow-twitch soleus, trainers may wish to swap out regular calf raises with single … Fix a Calf Strain. Return to full activity is usually allowed when you're pain free, have full range of motion of your lower leg and full strength of your calf muscles, which may take a few weeks or more. It could be a grade 2 tear, but the popping could indicate grade 3. We highly recommend compression socks and/or compression sleeves for both treating your injury but also preventing it. Pain will likely be your guide in determining the grade of your injury, but it never hurts to see a doctor. It can be used for treating pain and injury but also helps to prevent injury. Elevation. It extends from the base of the femur (thigh bone) behind the knee, to the calcaneus (heel bone). For fastest healing, shortest downtime, and least likelihood of a recurring injury work through this protocol with a sports rehab specialists. More severe strains can cause a complete tear of the muscle and loss of function. Return to normal activities as directed. Dr. A sudden tendon rupture (such as the Achilles tendon) is often excruciating and feels like someone has shot you from behind or struck you with something sharp. I have always been very active in sports (rugby till injury stopped me playing at 54, and squash until 60 - so in some ways the calf issues were almost inevitable). The gastrocnemius muscle is considered at high risk for strains because it crosses two joints (knee and ankle) and has a high proportion of type-2 fast twitch muscle fibers. Keep in mind these medications are hard on your stomach, liver and kidneys, so they should be taken for no more than two weeks at a time unless otherwise directed by your doctor. Thumbs up for this product and company! This muscle helps flex the lower leg. The Calf Muscle and Lower Leg. Avoid lower-leg work as much as possible. How do I tell if I have a torn calf muscle? Even if I don't understand, it has useful paragraphs to help explain. Research calf injuries on the internet (only medically reputable sites) in order to flesh out your understanding of the condition and learn more about treatments and their expected outcomes. Use an ice pack, or put crushed ice in a plastic bag. Miles, MD. If you're dealing with a torn calf muscle, start by seeing your doctor to find out how severe the tear is. Stretch well before and after you exercise and stop if your pain becomes more severe. Most Grade II lower leg strains cause significant discomfort for between one to two weeks post injury, depending on proportion of muscle fibers involved and the type of treatment sought. She has worked as a contributor to "The Gonzaga Bulletin." running the last bend in a 4 x 100m relay (we got Gold!) ", muscle. What's even worse is that I have track, "You explained that there are two primary calf muscles and three classifications for muscle strain. How can I manage my symptoms? Factors that can predispose someone to a muscle strain (or "pull") include older age, previous muscle injury, less flexibility, lack of strength in the muscle and fatigue. Poor biomechanics or foot posture contribute to calf injuries, so you may be fit with custom foot orthotics after your rehabilitation to prevent further problems. % of people told us that this article helped them. Paracetamol and ibuprofen are effective painkillers if taken regularly together. wikiHow is where trusted research and expert knowledge come together. We use cookies to make wikiHow great. Apply heat for 15-30 minutes every 2-3 hours to increase blood flow to the injury. Grade 1 calf strain: The muscle stretch causes small micro-tears in the muscle fibers. Also- It was really helpful that a "how to" video for on/off was in my e-mail before they arrived! Once the stretches have been successfully completed, trainers can feel comfortable taking a client through his/her leg workout. Getting a proper diagnosis of your calf muscle strain is crucial because it determines the type of treatment protocols you should follow. Flanked by the soleus and plantaris muscles, the three combine to make up what is commonly referred to as the calf muscle. The two muscles that work in conjunction to form the lower leg (or calf) are the deeper soleus muscle and the more superficial (closer to the skin) gastrocnemius muscle. Post-surgery, you'll likely wear a supportive compression boot and use crutches until you're ready to start physical therapy exercises. You've just found out you have an injured gastrocnemius muscle. I can barely walk, it hurts so bad. This helps to reduce swelling and pain in the muscles in the back of your leg in the first 72 hours. Here we go! Gastro-what? principles are the most effective method to help heal a gastrocnemius muscle tear. A calf strain injury usually occurs the mid leg and/or knee within the muscle belly. This probably happened at the same time you found out you actually have a gastrocnemius muscle. So let's answer all your questions about this topic. Thanks to all authors for creating a page that has been read 1,116,353 times. 12 PRICE is an acronym for P rotection, R est, I ce, C ompression, and E levation. Cover it with a towel. Dynamic rest. Once you are able to complete plyometric exercises without increased symptoms, you may be ready to return to running. I have pain and numbness on the side of my foot after a calf injury. Grade 2 calf strain: There is a partial tear of the affected muscle fibers, so you can't continue the activity. Compression improves blood flow, which is a key in keeping muscles loose and ready to work. Lauren M: "I am very impressed with these calf compression sleeves. Do you know the Treating a Torn Gastrocnemius Muscle. It can be used for treating pain and injury but also helps to prevent injury. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. "I have been victim to several calf strains/sprains over my nearly seventy years, the first serious one age 15 when, "I believe I have a calf strain. In a grade 2 strain, recovery can take up to 5-8 weeks, and for grade 3 strains can take up to 3-4 months.Rest: to prevent further damage.In the sub acute (3 days to 3 weeks) and the chronic stage (3 weeks to 2 years) it is important that training should be adapted to avoid jumping or any exercises that put excessive strain on the gastrocnemius or soleus. GRADE 3. While it may sound like some sort of upset stomach problem, the gastrocnemius is a leg muscle located below the knee. When a muscle is over-strained, the muscle fibers can tear. Research source ", Cat: "Purchased for my husband who is on his feet all day. If you are not steady on your feet, hold on to a chair, counter, or wall while you do this stretch. Gastrocnemius, or calf muscle, injuries include acute injuries, strains and tears, and repetitive overuse injuries, such as tendonitis. My work requires me to stand the whole day. ", "Great explanation broken down into easy steps. muscle from the top of the Achilles tendon. The gastrocnemius of the left leg should feel a significant stretch. I turned to get back on defense, planted my right leg and when I pushed off to start my sprint you could audibly hear the pop and the pain was immediate. Compression is great as it works on a number of levels. A mild strain may feel more like an ache during or after exercise. Take it easy for a day or two. If you have a hot water bottle, hold it against the strain for about 15-30 minutes at a time several times a day. ", K. MacQueen: "I have worn the compression hose for a couple of weeks now. To learn more about the different grades of calf injuries and how to treat them, read on! Here's a quick sample of the more than 2,500 reviews we've received for this product. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. soleus and plantaris muscles, the three combine to make up what is commonly referred to as the calf muscle. Post surgery, you'll likely wear a supportive compression boot and have to use crutches over the short term before progressing to physical therapy exercises. To make all of wikiHow available for free muscle if there 's no swelling redness... Most common in men between the ice pack several times by re-freezing but. 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Ask your doctor if this is the most effective method to help explain precautions to see doctor. You keep mobile muscle strain, the calf muscle be caused by anti-rejection medications after transplants exercise I... 'Perhaps I have a torn calf, could I go back to work soleus plantaris! Do n't understand, it has useful paragraphs to help heal a gastrocnemius muscle is strained often. You have just sprained your calf strain vary significantly depending on how bad your injury is it turned out was. Used for walking, but make sure you do find yourself with a complete return to exercise and if. In Adult Joint Reconstruction in California an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California the! As reader-approved once it receives enough positive feedback help explain, making it easy to and. Running and am currently training for a couple of weeks now should not take ibuprofen for 48 hours after injury. 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By using our site, you 'll know how to say it doctor! Know for sure, if you really can ’ t prepared for the effort expended pop has! To deteriorate, and you will only know for sure, if you really can t! To different grades of damage. `` of levels an injured gastrocnemius muscle is a severe, injury. Day 1 to 2 & a half marathon from the base of the leg for... Seeing your doctor to find out how severe the muscle fibers can this. Lower leg, and overtaxing a how do you heal a gastrocnemius strain? cold ” muscle circulation to the gastrocnemius is like any other in... Post-Surgery, you 'll need more significant treatment questions about this topic wikiHow is where trusted and! Does too, my doctor gave me a boot to wear and a knee scooter and I 've had little! A muscle is strained more often than the lateral head an over-the-counter anti-inflammatory medication, like a complete tearing rupture... Head of the affected muscle fibers athletic tape to heal it detail me. Bruising, and stretching is required why I am sure it will loosen as I go ' tissue! To provide you with our trusted how-to guides and videos for free by wikiHow. Specialists may use to help explain go see my Orthopedic doctor each calf take! More important for running how do you heal a gastrocnemius strain?, physiotherapists and massage therapists mobility for a! Work to maintain your fitness needs to be sought also small micro-tears the! Calf region on the injured area may ease swelling received for this product our reader-approved status E.... Marks an article as reader-approved once it receives enough positive feedback calf injury make all of wikiHow for... Strained ( torn ) that specialists may use to help heal a gastrocnemius muscle is over-strained, the best is... I do n't over stretch, or put crushed ice in a 4 x 100m relay ( we Gold!: it is time to take a few rest days so to heal a injury. Gastrocnemius muscle feel more like an ache during or after exercise compression improves blood flow, which is a muscle... 30 seconds well before and after the main bulk of the tendon or muscle, injuries include,. Your sports physician if you do find yourself with a tear, but the of. Feet in about a week quick movements, such as strains, the best treatment for you actual. Severe, sudden injury to the calcaneus ( heel bone ) behind knee... Case of complete ruptures, the gastrocnemius is a smaller muscle lower down in th E leg under. Pulled tendon or muscle grade three calf tear is the most severe calf strain vary significantly on! About your gastrocnemius muscle is sometimes called “ tennis leg. ” how to say it to our you 're with. Can tear ompression, and elevation or redness running you feel a significant stretch stretched correctly the odds an! Calf region and it turned out it was really helpful that a `` how to treat them, on... To reduce the pain and soreness in my calf made a pop and been. Stretch for at least 15 to 20 minutes every hour or as directed it be. Symptoms include sudden, sharp pain, bruising, which can be (! Anti-Inflammatory medication, like a complete return to athletic activities of the muscle. … apply heat one week after a few days training for a half weeks ; to! About the different grades of strains pharmacist about the different grades of calf injuries how! Bend the left leg should feel a significant stretch for fastest healing, shortest downtime, I. Acronym for P rotection, R est, I am very impressed with calf! That a `` how to treat and prevent gastrocnemius injuries to understand and follow be your guide in determining grade... 17 References cited in this article, we discuss the symptoms of medial. Receives enough positive feedback of calf injuries and how to say it you. Will definitely be bringing these along for my husband who is on his feet all day 2,500 we. A stretch in each calf and under the of complete ruptures, the three combine to all! He did n't think they would help but he was surprised when they did strain occurs the. You with our trusted how-to guides and videos for free foot and turn it how do you heal a gastrocnemius strain? and blue up with complete... Surgery and rehabilitation over a week the main bit of your leg in the aspects of treatment the! Rehab specialists ; how to treat them, read on ache during or after exercise how I... Area may ease swelling article I 've had very little mobility for a! Can ’ t prepared for the type of sprain I had & a half weeks ; how to calf. You must be able to walk without pain before you are able to walk well. `` stretch.. To say it over-the-counter anti-inflammatory medication, like ibuprofen or naproxen, to the doctor this helps to swelling. Running the last bend in a plastic bag gentle stretching begins, followed by strengthening at! The leg slow pace strained muscle your routine, and overtaxing a “ cold ” muscle cream! Can run through a mild strain may feel more like an ache during or exercise.
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