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Title: Calf injury recovery process
Description: Includes grading of strain and tear and description of moderately severe calf injuries recovery process
Description: Includes grading of strain and tear and description of moderately severe calf injuries recovery process
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By Annemette Jepsen, MCSP
Chartered Physiotherapist, health trainer and nutritionist
2014
Calf injury
Often a poor warm-up is cited as a reason for calf injuries
...
Also when the body ages, the elastic properties of tendons and muscles diminish –
thus accounting for the increased occurrence of calf strains
...
Dehydration negatively
impacts muscle function by reducing blood flow to muscles and decreasing muscle elasticity or
flexibility and endurance
...
Grade 1
Grade 2
Grade 3
This is the least severe of
Total rupture
...
A small
muscle fibres have been
number of muscle fibres
This is sometimes
torn, losing continuity
have been damaged
referred to as a partial
throughout the muscle
...
Signs
calf tear
...
The
type of less serious strain
have been torn, but the
athlete will be unable to
may not be noticed until
muscle remains largely
walk pain free
...
intact
...
Often the area is
calf muscle has recoiled
stretched
...
upon itself
...
You will be able to walk
unaided but with some difficulty and pain
...
This might include going up or down stairs, moving the ankle or
pressure on the calf area
...
In these acute stages you'll need to be more attentive to rest, elevation and ice
and I wouldn't recommend cross training
...
Simply move the foot up and down, first with the knee bent, then with it straight
...
Little and often is usually best – around 10-15 reps 3
times per day
...
After day 7 you're usually in the sub-acute phase of injury
...
It's important to maintain
flexibility and strength in the calf muscle as things heal, but this shouldn't come at the expense of
the healing process
...
Avoid static stretches in this period, instead use 2 traditional calf stretches, but do them
dynamically
...
A mini-squat is a simple way to maintain ankle mobility
...
You
can usually resume cross training from 2-3 weeks post injury but keep it pain free and avoid impact
and resistance work
...
In which case, stretch both the gastrocnemius and soleus muscles
and hold the stretch for 30 seconds for 3-5 reps
...
Try single leg calf raises on your weaker side
...
Stop if painful
Title: Calf injury recovery process
Description: Includes grading of strain and tear and description of moderately severe calf injuries recovery process
Description: Includes grading of strain and tear and description of moderately severe calf injuries recovery process