Notesale: Turn your study into money

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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
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Also when the body ages, the elastic properties of tendons and muscles diminish –
thus accounting for the increased occurrence of calf strains
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Dehydration negatively
impacts muscle function by reducing blood flow to muscles and decreasing muscle elasticity or
flexibility and endurance
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Grade 1

Grade 2

Grade 3

This is the least severe of

Total rupture
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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
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Signs

calf tear
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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
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intact
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Often the area is

calf muscle has recoiled

stretched
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upon itself
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You will be able to walk
unaided but with some difficulty and pain
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This might include going up or down stairs, moving the ankle or
pressure on the calf area
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In these acute stages you'll need to be more attentive to rest, elevation and ice
and I wouldn't recommend cross training
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Simply move the foot up and down, first with the knee bent, then with it straight
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Little and often is usually best – around 10-15 reps 3
times per day
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After day 7 you're usually in the sub-acute phase of injury
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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
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Avoid static stretches in this period, instead use 2 traditional calf stretches, but do them
dynamically
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A mini-squat is a simple way to maintain ankle mobility
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You
can usually resume cross training from 2-3 weeks post injury but keep it pain free and avoid impact
and resistance work
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In which case, stretch both the gastrocnemius and soleus muscles
and hold the stretch for 30 seconds for 3-5 reps
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Try single leg calf raises on your weaker side
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Stop if painful

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