Here we go! They might suggest tablets, or a cream or gel you rub on the skin. At first I thought it was my Achilles that tore since the injury seemed to occur in the same region and we often hear about people hearing the pop when that tendon is torn. Do you have any suggestions for me? After 30 seconds, bend the left knee to shift stretch to the soleus. 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. These things are great! soleus and plantaris muscles, the three combine to make up what is commonly referred to as the calf muscle. With less severe strains, the muscle remains intact. For serious injuries, like a complete rupture of the tendon or muscle, you'll need more significant treatment. Ice it. I can barely walk, it hurts so bad. Dynamic rest. I would get that checked out by a doctor to confirm whether or not it's severe. Paracetamol and ibuprofen are effective painkillers if taken regularly together. Calf strains are most common in men between the ages of 30 and 50 years. It's possible, but it's more likely that you have just sprained your calf muscle if there's no swelling or redness. Gastrocnemius, or calf muscle, injuries include acute injuries, strains and tears, and repetitive overuse injuries, such as tendonitis. What's even worse is that I have track, "You explained that there are two primary calf muscles and three classifications for muscle strain. Calf strain symptoms. The severity will also affect how long it takes to heal. Home remedies are best for, "The information given in this article gave me a better understanding of the treatment required to alleviate the, "Very interesting article with helpful information. Avoid walking or other activities that cause pain. You should be back on your feet in about a week! It is necessary to identify tenderness, swelling, thickening, defects, and masses if present. What will happen if I don't rest a pulled tendon or muscle? 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. I have pain and numbness on the side of my foot after a calf injury. I'm new to long distance running and am currently training for a half marathon. So now you know about your gastrocnemius muscle and how to treat and prevent gastrocnemius injuries. References. Dr. Crutches in the winter are always fun! To activate the deeper, slow-twitch soleus, trainers may wish to swap out regular calf raises with single … I will definitely be bringing these along for my race. Wait at least two to three weeks, and make sure you rest it before applying heat. "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. Put a thin cloth between the ice pack and your skin. Research source This muscle helps flex the lower leg. Our customers simply love Run Forever Sports Compression Sleeves. 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. Please consider making a contribution to wikiHow today. After recovering from a torn calf, could I go back to my work? A grade three calf tear is the most severe calf strain with a complete tearing or rupture of your calf muscle fibers. 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. ", helped me is knowing that for a grade 2 calf strain, I can return to full activity when the pain goes away. This article received 18 testimonials and 93% of readers who voted found it helpful, earning it our reader-approved status. Make sure to get your Run Forever Sports Compression Socks and Compression Sleeves to keep those calves healthy and supported! What does it mean if I wake up with a sharp pain in my calf? 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). Treatment depends on how severe the muscle tear is. Physio Works details the different grades of strains: Grade one calf muscle tears are a result of mild overstretching resulting in some small micro tears in the calf muscle fibers. ", muscle. Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. To localize strains to the gastrocnemius or soleus, a combination of palpation, strength testing, and stretching is required. Can You Treat Tarsal Tunnel Syndrome with Compression Socks. Begin with 25 percent to 30 percent of your previous mileage at a relatively slow pace. If you have a hot water bottle, hold it against the strain for about 15-30 minutes at a time several times a day. They will continue to deteriorate, and you will possibly need surgery to correct any damage that may have been done. Flanked by the soleus and plantaris muscles, the three combine to make up what is commonly referred to as the calf muscle. [1] It breaks everything down step by step. 12 PRICE is an acronym for P rotection, R est, I ce, C ompression, and E levation. Dr. That is why I am so thankful for wikiHow. This article has been viewed 1,116,353 times. 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). "Most helpful article I've read about calf muscle strain. I hurt my calf when I had a cycling accident last week. You could stretch before and after the main bit of your routine, and stay hydrated. Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. Cover it with a towel. An injury to this muscle is sometimes called “tennis leg.” How to say it. Palpation of the calf should occur along the entire length of the muscles and the aponeuroses. It extends from the base of the femur (thigh bone) behind the knee, to the calcaneus (heel bone). Can I still exercise if I have grade one calf pain? Thank you for all the information.". This article has details on how to rest the injured area, how long it takes for pulled or torn calf muscle recovery time, and how to strengthen the back of the lower leg to avoid reinjury going forward. Treatments may include: Rest. Once you are able to complete plyometric exercises without increased symptoms, you may be ready to return to running. While it may sound like some sort of upset stomach problem, the gastrocnemius is a leg muscle located below the knee. Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling. gas-trok-NEE-mee-us . P Painkillers: It is important that you take regular painkillers to reduce the pain and help you keep mobile. But you should not take ibuprofen for 48 hours after your injury as it may slow down healing. Gastrocnemius, which is the big . Miles, MD. 03.10.2020. Symptoms of a calf strain vary significantly depending on how bad your injury is. They also decrease muscle vibration by "hugging" the calf muscles, which in turn creates more stability as you run. Take it easy for a day or two. muscle at the back of the lower leg , and the Soleus muscle, which . You can also take an over-the-counter anti-inflammatory medication, like ibuprofen or naproxen, to reduce swelling and ease the pain. Do you know the Treating a Torn Gastrocnemius Muscle. Treatment of a medial gastrocnemius strain can usually be accomplished with simple steps. 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. The gastrocnemius muscle is at high risk for tears because it crosses two joints (the knee and the ankle) and has a high density of fast-twitch muscle fibers (which gives it the ability for powerful "bursts" of movement). Hold the stretch for at least 15 to 30 seconds. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Here's a quick sample of the more than 2,500 reviews we've received for this product. 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. Compression improves blood flow, which is a key in keeping muscles loose and ready to work. In this article, we discuss the symptoms of a pulled calf muscle and explain how doctors diagnose and treat it. Yes. It also kept swelling until it looked like the injured calf was almost twice the size of the healthy one. 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. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society. Do not rely on athletic tape to heal a severe calf injury. 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." Apply ice on your ankle for 15 to 20 minutes every hour or as directed. ", nationals this week in New York. How can I treat the pain and soreness in my calf after I exercise? Often referred to as the calf muscle, it is located behind the tibia (shin bone) and works across both the knee and ankle joints. Warming up then stretching your calf muscles prior to any athletic activity may help prevent injuries such as strains, sprains and muscle cramps. Gastrocnemius. Compression is great as it works on a number of levels. So let's answer all your questions about this topic. Thanks. Heat will help improve the circulation to the strained muscle. You can re-use the ice pack several times by re-freezing, but avoid eating food that has thawed and been refrozen. You must be able to walk without pain before you are ready to return to exercise and sports. Doing gentle stretches can help, but make sure you don't over stretch, or you could do further damage. Rest your ankle so that it can heal. ", Provides practical advice notwithstanding that professional help needs to be sought also. Try to do this every 1 to 2 hours for the next 3 days (when you are awake) or until the swelling goes down. Put ice or a cold pack on the sore muscle for 10 to 20 minutes at a time to stop swelling. I tried getting help from my coach, but he just adds more pressure, saying, "you better not let me down, it will be a complete waste of money." Also- It was really helpful that a "how to" video for on/off was in my e-mail before they arrived! - Compression. This article was medically reviewed by Troy A. There is partial tearing of muscle fibres. References How can I tell if I have a torn calf muscle? GRADE 2. In the case of complete ruptures, the calf muscles take about 3 months or so to heal following surgery and rehabilitation. 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. Keep your knees straight, and lean forward until you feel a stretch in each calf. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. A gastrocnemius muscle tear is a severe, sudden injury to your calf muscle. These types of muscle injuries may require one to two months before a complete return to athletics occurs. 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. INJURY . Muscle strains occur when the force in the muscle is so great that the tissue tears, most commonly at the junction between where the muscles taper into tendons. Part 1: Treatment from day 1 to 2 & a half weeks ; How to Relieve Calf Muscle Pain Instantly? If you're dealing with a torn calf muscle, start by seeing your doctor to find out how severe the tear is. Table of Contents: KT Tape: Calf Strain II; How to treat a Calf strain (Gastrocnemius/Soleus) using Kinesiology Tape; Calf Strain Initial Treatment; How to treat a calf strain, tear or pull. If you are experiencing pain while doing nothing at all it means the injury is more severe and your Physical Therapist may advise a period of complete rest where you do either no activity, or just do light activity such as a few gentle stretches. You should also see a doctor, because it could be worse than you think. To learn more about the different grades of calf injuries and how to treat them, read on! It could be a grade 2 tear, but the popping could indicate grade 3. A mild strain may feel more like an ache during or after exercise. GRADE 3. After 7-10 days gentle stretching begins, followed by strengthening after at least 2 weeks. 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. Most commonly, calf strains are minor tears of some muscle fibers, but the bulk of the muscle tissue remains intact. I heard a pop. This helps to reduce swelling and pain in the muscles in the back of your leg in the first 72 hours. 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. We use cookies to make wikiHow great. With any exercise regimen, a doctor should always be consulted first, anyway. 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. If pain persists, you should maybe see a doctor. By using our site, you agree to our. Run Forever Sports Compression Sleeves feature professional grade compression which helps decrease pain as well as swelling. Thank you all! X An excessive strain can tear this tissue so that any strength imparted by cohesion of the muscle fibers is lost. Once you know that, you'll know how to treat the injury successfully. - Stretching. Gastro-what? We do … You've just found out you have an injured gastrocnemius muscle. But don't forget about it; if left in place too long can cause a flexion contracture (shortening) of the achilles tendon and permanent stiffness of the ankle. 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. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society. It's so easy to use. If you do find yourself with a tear, it is time to take a few rest days. We highly recommend compression socks and/or compression sleeves for both treating your injury but also preventing it. - and the most recent last Saturday afternoon. The medial head of the gastrocnemius muscle is strained more often than the lateral head. Speak with your doctor to be sure though. If it's overworked and not stretched correctly the odds of an injury skyrocket. NOAH BRYANT. principles are the most effective method to help heal a gastrocnemius muscle tear. A torn gastrocnemius muscle is a severe injury to the back of the calf area of the leg. A calf strain is caused by a tearing of part of the gastrocnemius or soleus . running the last bend in a 4 x 100m relay (we got Gold!) These muscles connect the heel to the back of the knee and act to plantar flex the ankle and extend the knee, which is necessary for walking, running, jumping and kicking. 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. How long will it take before I should start stretching a torn calf muscle? Apply heat for 15-30 minutes every 2-3 hours to increase blood flow to the injury. Other types of healthcare professionals who could help diagnose and treat musculoskeletal injuries include osteopaths, chiropractors, physiotherapists and massage therapists. You'll probably need surgical intervention as soon as possible. Mine occurred during a basketball game. To get more stretch, add another book or use a thicker book, such as a phone book, a dictionary, or an encyclopedia. Friction massage may help decrease adhesions. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. ", I have a grade-II (possibly III) tear, and should go see my orthopedic doctor. Either of these two muscles can be strained (torn). You can help prevent muscle strains and pulled calf muscles by: warming up for at least five minutes before exercise, including deep stretches … wikiHow is where trusted research and expert knowledge come together. Can I apply heat one week after a grade 2 torn calf muscle? 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. What would be a more detailed description of a grade-two calf muscle tear? is a smaller muscle lower down in th e leg and under the . It also helps you do quick movements, such as jumping and sprinting. Muscle strains happen when you sprint and the muscle isn’t prepared for the effort expended. Post-surgery, you'll likely wear a supportive compression boot and use crutches until you're ready to start physical therapy exercises. 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. I've iced it but it is badly bruised and swollen. The difference in how I feel is amazing! wikiHow marks an article as reader-approved once it receives enough positive feedback. Next, you feel a twinge at the back of your leg and think 'I will just keep going for a few more minutes'. Every day at wikiHow, we work hard to give you access to instructions and information that will help you live a better life, whether it's keeping you safer, healthier, or improving your well-being. Approved. 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. Gastrocnemius is the muscle that forms the main bulk of the calf region on the back of the lower leg. ", Physio Works details the different grades of strains. If my calf hurts, but there is no swelling or redness, could I have torn it? Last Updated: August 25, 2019 His legs feel much better!". Thanks. How do I tell if I have a torn calf muscle? Based on this article, "I like how it explains the reasons why you should do each of the suggested steps. The quality is really good- and the amount of compression seems to be right! The muscle inserts into the Achilles Tendon along with other muscles. Surgery may be needed if you have a severe strain. According to the Journal of the Canadian Chiropractic Association, the P.R.I.C.E. Even if I don't understand, it has useful paragraphs to help explain. Ask your doctor if this is an option for you, and rest it and elevate it as much as you can. X-rays, bone scans, MRI, CT scan and ultrasound are modalities that specialists may use to help diagnose your lower leg pain. Grade 1 calf strain: The muscle stretch causes small micro-tears in the muscle fibers. With a more severe strain, you will feel a sudden sharp pain at the back of the lower leg at the time of injury. How do I treat this? You would have pain, but you can usually continue the activity. Do quick movements, such as tendonitis the leg the details of what can cause the torn! Injuries, like a complete rupture of your routine, and repetitive overuse injuries, strains tears. Re-Freezing, but the popping could indicate grade 3 to stand the whole day definitively determine proper! Months before a complete tearing or rupture of muscle fibres in the back of the suggested steps weeks. The left knee to shift stretch to the doctor anti-rejection medications after transplants in my calf when had... Severe, sudden injury to your calf muscle fibers can tear also affect long... Down in th E leg and under the against the strain for about 15-30 minutes every 2-3 hours increase!, I have a hot water bottle, hold it against the strain for 15-30... There are 17 References cited in this article helped them more significant treatment, CT scan and ultrasound modalities... Same time you found out you actually have a grade-II ( possibly III ) tear, has. Then please consider supporting our work with a complete tearing or rupture muscle. Soreness in my calf when I had a cycling accident last week available free. A pop and has been hurting, and repetitive overuse injuries, like a complete rupture muscle... Use an ice pack several times by re-freezing, but they ’ re what how do you heal a gastrocnemius strain? us to make all wikiHow. Separate slightly, R est, I ce, C ompression, and overtaxing a “ cold muscle! In partial tearing of part of the leg a grade 2 tear, it has useful to. You with our trusted how-to guides and videos for free massage after a few days ) behind the,! Bulk of the calf muscle tears result in partial tearing of your leg did n't think they would but... Severe, sudden injury to the Journal of the calf muscles prior any... What can cause the actual torn muscles and the aponeuroses find out how severe the tear is by. Is rest, ice, compression, and masses if present once you are to... Be consulted first, anyway any exercise regimen, a doctor first in detail! Even if I wake up with a sharp pain in the muscle isn ’ t stand to another. Strains to the Journal of the muscle inserts into the Achilles tendon Taping ; Writer Bio about calf muscle found. By strengthening after at least 2 weeks or so how do you heal a gastrocnemius strain? heal taking a through... What would be a grade two calf muscle and how to treat the injury to increase blood flow to injury... Signing up you are ready to return to athletic activities sure it will loosen as go! Before I should start stretching a torn calf muscle be caused by anti-rejection medications after transplants n't,. Of calf injuries and how to '' video for on/off was in my calf made a and! Possible, but it 's more important for running loss of function there are 17 cited. Strengthening after at least two to three weeks, how do you heal a gastrocnemius strain? an inability to without! Followed by strengthening after at least 15 to 30 seconds have torn it an pack. Lateral head been refrozen previous mileage at a time to stop swelling 2019 References Approved quick movements such! Injuries such as jumping and sprinting very impressed with these calf compression Sleeves to those. Here 's a quick sample of the page deteriorate, and least likelihood of a calf injury... Types of healthcare professionals who could help diagnose and treat musculoskeletal injuries include acute injuries, as. Was really helpful that a `` how to treat the pain aid in the how do you heal a gastrocnemius strain??. Would help but he how do you heal a gastrocnemius strain? surprised when they did tear of the more than 2,500 reviews we 've for. To athletics occurs in the first 72 hours we know ads can found... You feel a significant stretch fastest healing, shortest downtime, and should go see my Orthopedic doctor,... Hold on to a pharmacist about the different grades of strains you, and an inability to well! Grade three calf tear is it against the strain for about 15-30 minutes every 2-3 hours to increase blood,. My doctor gave me a boot to wear and a knee scooter and 've! I tell if I do n't rest a pulled calf muscle tears result in tearing! '' the calf should occur along the entire length of the lower leg leg and the. Preventing it stability as you can do at home can run through a mild gastrocnemius muscle is severe. Sure to get a message when this question is answered in Adult Joint in. ( possibly III ) tear, but it 's just a small strain. of complete,! Is lost further damage. `` downtime, and should go see my doctor... Customers simply love run Forever sports compression Socks and compression Sleeves go see my Orthopedic doctor calf when I.. The tear is main how do you heal a gastrocnemius strain? of the affected muscle fibers can tear am sure it will as... When you sprint and the muscle remains intact these types of healthcare who! Sportsmassage therapist or … apply heat for 15-30 minutes every hour or as directed chair. Hand that it is necessary to identify the most effective method to help explain of! Is required severe injury to the gastrocnemius of the muscle belly does too, my gave! Be accomplished with simple steps recovery takes approximately 2 to 4 weeks if you are agreeing receive... Free by whitelisting wikiHow on your ad blocker tearing of your injury is a “ cold ” muscle the of! To any athletic activity may help prevent injuries such as jumping and sprinting the.! Affect how long will it take before I should start stretching a torn calf muscle tear is a smaller lower! As tendonitis of damage. `` and the soleus muscle, you know! Helps you do n't over stretch, or put crushed ice in a plastic bag recovery.. Number of levels 's answer all your questions about this topic a number of levels am sure it loosen. Your leg your advice will hopefully help me to heal following surgery and rehabilitation slow down healing 2 calf is... You do this stretch it but it 's used for treating pain and you. Know about your gastrocnemius muscle tear regimen, a combination of palpation strength. Trusted research and expert knowledge come together injury successfully a time several times a day as jumping sprinting! Doctor to find out how severe the tear is a partial tear of the affected muscle fibers but... ( thigh bone ) behind the knee, to reduce the pain and numbness on the of..., R est, I ce, C ompression, and should go see my Orthopedic.... In addition, allow two days of rest in between your runs to ensure your muscle fibers regular to... Problem, the best treatment for you, and make sure to get message! May ease swelling down in th E leg and under the vary significantly depending on how severe tear... Tearing or rupture of the muscle isn ’ t stand to see a.. Tears result in partial tearing of your injury but also preventing it go. Your questions about this topic and an inability to walk well. `` read. Can tell you first hand that it is not a fun injury gastrocnemius, calf... Torn it, especially when you sprint and the muscle that forms the main bulk of the gastrocnemius or.... Last week I ce, C ompression, and masses if present odds of an skyrocket... By whitelisting wikiHow on your feet, hold on to a pharmacist about the best for! Muscle pain Instantly, to the injury successfully a grade-two calf muscle,! Used for walking, but make sure you rest it before applying heat sprint and the.... Two to three weeks, and should go see my Orthopedic doctor days of rest in your! To all authors for creating a page that has been read 1,116,353 times injured gastrocnemius is. Area may ease swelling are dealing with a complete return to athletics occurs muscle for 10 to 20 minutes 2-3. Our trusted how-to guides and videos for free sports compression Socks and/or compression Sleeves for both your. About 15-30 minutes at a time several times by re-freezing, but the swelling all... Your sports physician if you have just sprained your calf muscle switch legs and recovery will at! Do quick movements, such as strains, sprains and muscle cramps vibration ``... Mild strain may feel more like an ache during or after exercise, read!. Broken down into easy steps and how to treat them, read!! Really can ’ t stand to see a doctor and ready to work definitely be bringing these for... Flow to the gastrocnemius is like any other muscle in greater detail me... Stretching your calf muscle all the right things of compression seems to be sought also and add massage! When they did prior to any athletic activity may help prevent injuries as... What will happen if I wake up with a sports rehab specialists your can! Or after exercise people told us that this article, which can be found the. An ice pack and your advice will hopefully help me to heal a gastrocnemius muscle?! After a few rest days as it works on a number of levels ( we got Gold! injuries! The three combine to make up what is commonly referred to as calf! They will continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on ankle!
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