How to rehab an injured calf muscle.
By Running Physio, Tom Anthoney
Welcome, fellow runners, weekend warriors and those new to exercise.
Today, we’re diving headfirst (well, more like feet-first!) into the world of calf injury rehabilitation. As a long distance runner myself I have suffered my share of calf strains and as a Physio am here to help guide you back to running again.
Picture this: you’re running, dancing, or perhaps even high-kicking your way through life when—ouch!—a calf injury befalls you. Even worse, it goes “Ping”, again, for the second or third time. Confidence zapped, you ask where should I start?
Read on for some simple tips*
Week One: Taking it Slow
When it comes to calf injuries, the first step (in the first 2-3 days) is often to rein it in. Give your muscles the rest they need. Ice, compression, and elevation (ICE) might become your new best friends during this phase. Don’t try to walk it out, rub it out or stretch it out.
**Stretching too soon is the most common mistake**
After the first 2-3 days, gentle walking and movement helps.
Massage and Physio ultrasound later in the first week can help too, but not the deep, ‘bite the table’ type massage… it’s gotta be light. Then later in week 1 its ok to start stretching it gently (but not ok if it hurts). Try using a belt or a towel to pull your toes back towards your face, and hold at the first point of “stretch” not pain for 20 seconds.
Week 2: Strength Training
Building calf strength is the key to preventing future injuries.
To be confidently able to return to running, you need to be able to perform minimum 15 pain free single leg calf raises (and up t0 30 for elite/faster runners). To start re- training your strength try calf raises on 2 feet, rising up/down slowly. Start with a number you can do without pain (during or after). Over the week you can slowly increase the number each day eg from 6 to 8 to 10. When you can do 15 or 20 on 2 feet, progress to single leg raises and halve the numbers (it will be twice a s hard). If a calf raise hurts, STOP. It just means you’re not ready.
Massage and Physio treatment will really help in week 2.
Keep your fitness up keep your cardio fitness up by cycling or swimming, while you are building the strength you need for running. It will be good for your legs and your mental health too. You can use a stationary bike at the gym, or pump up the tyres on your old treadly and get outside. Remember, all exercise has to be pain free if we are to succeed!
Week 3: Walk–Run-Walk
Once walking has been pain free for 2 weeks and you have developed the necessary strength in your calf muscles you are ready to slowly re-start running. But we don’t want to over load the injured area, so don’t go straight back into normal running. This is another common mistake and cause of frustration.
Start slow with a warm up walk (500m), jog 500m, walk 500m jog 500m and finish with a cool down 200m walk and stretch**
Assuming the first walk/run was successful, (no pain in calf during or after )you can gradually include more running and less walking over the third week. By 4 weeks then you may be nearly back to running 100% slowly.
Weeks 4-6
Gradually you will be able to increase your distance and then speed. NB speed comes last as this provides the greatest risk of re aggravation.
Remember to get lots of good rest, and to let your muscles recover between runs… And we will focus more on recovery next time.
#WillungaPhysio
*Please note this advice is of a general nature only and should not replace a proper assessment and consultation with your qualified medical health professional (Physio, doctor etc)
**These distances are suggestions