The calf consists of three muscles located at the back of the lower leg: the gastrocnemius, soleus and plantaris. These muscles join to form the Achilles tendon down towards the ankle and the three muscles insert into the calcaneus (heel bone).
The calf muscles are involved in posture and are engaged in activities like running and jumping and are responsible for plantarflexion of the foot and ankle. A calf strain occurs when the calf muscles or the associated tendon are overstretched or torn. This is commonly due to excessive forces during explosive movements, an increase in load or fatigue to the muscles.
What Causes Calf Strains?
A lot of calf strains occur during rapid movement and load on the muscle group, such as a sudden change of direction, pushing off with the legs or landing with a straight leg. These actions can overstretch the muscle while it’s under maximum tension, leading to a tear.
People who play sports such as tennis, netball, soccer and football are prone to calf injuries due to the endurance and power required, along with the types of movements mentioned above.
Symptoms of Calf Strains
If you suffer a calf strain you are likely to experience one or more of the below symptoms:
- Sudden onset of pain, often during running or jumping motions.
- A popping or pulling sensation may be felt.
- Pain is localised in the back of the lower leg.
- Difficulty or pain when walking.
- Tenderness around the injured area.
- Possible swelling or bruising.
Calf strains can range from mild to severe, depending on the level of damage. There are 3 grades:
- Grade 1 (Mild): Only a small number of calf muscle fibres are torn so some pain is experienced but full function remains.
- Grade 2 (Moderate): Significant tearing of the muscle fibres resulting in a moderate loss of function.
- Grade 3 (Severe): The muscle fibres are completely ruptured and there is a major loss of function.
Physiotherapy for Calf Muscle Injuries
For an accurate diagnosis it is important to seek professional advice if you suspect you have a calf injury. Melbourne Sports Physiotherapy have an incredible team who are experienced in leg injuries and will conduct a thorough assessment. They will provide a rehabilitation plan to reduce pain, strengthen the area and provide advice on how to minimise the risk of recurrence.
Your physio is likely to recommend massage to aid recovery, but it should not be used in the first few days post-injury to prevent further damage. Once the acute phase has passed, massage helps enhance blood flow, mobilise muscle fibres and reduce muscle spasms.
When it is time for massage your physio will be able to guide you through self-massage, but the basic technique is:
- Sit and bend your injured leg.
- Start with light stroking (effleurage) to warm the tissues.
- Gradually apply deeper pressure but don’t go so deep that you feel pain.
- Incorporate kneading into the muscle, adjusting pressure as needed. As the injury improves the pressure can be increased.
- Finish with light effleurage.
If self-massage is challenging, a foam roller can provide similar benefits.
Exercises for Injured Calf Muscle
As the pain decreases gentle stretching and exercises can be introduced to complement other treatments. There are several exercises that are recommended for effective treatment of calf muscle strains.
Calf Wall Stretch (Back Knee Straight)
Stand with the leg to be stretched behind you and put your hands on a wall at shoulder height. Bend the front knee while keeping the back knee straight, pushing the heel down. Hold the stretch for 10-20 seconds and deepen the stretch as needed.
Calf Wall Stretch (Back Knee Bent)
The soleus muscle is deeper so to stretch this the knee must be bent. Lean against a wall with the leg to be stretched at the back, bending the knee while keeping the heel on the ground until you feel a stretch in the soleus. Hold for 15-20 seconds and repeat.
Ankle Pumps
Sit in a chair or lie down. Flex your toes upward for 3 seconds, then point them forward for another 3 seconds. Repeat 20 times.
Seated Calf Raises
Sit on a chair with bent knees and lift your heels off the ground as high as you can. Start with 2 sets of 10 reps once a day, increasing gradually every couple of days as tolerated. To increase the resistance, you can rest a weight on the knees.
Plantarflexion with a Band
Using a resistance band around your foot, point your foot away from you, against the band’s resistance. Begin with 2 sets of 10 once a day and increase up to 3 sets of 20 twice a day as pain allows.
Bilateral Heel Raises
Stand near a wall and rise onto your tiptoes. Start with 2 sets of 10 reps and gradually work up to 3 sets of 20 reps. To increase the load you can transfer more load onto the injured leg and then work up to single-leg calf raises.
If you’ve strained your calf muscle, consult a skilled physio at Melbourne Sports Physiotherapy St Kilda, Essendon or Blackburn to ensure effective recovery and reduce the risk of re-injury. To schedule an appointment please contact your nearest clinic or book online. Their goal is to have you moving pain free as soon as possible.
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