Calf Strain

 

Summary

Calf injuries are common in sports which involve a large amount of explosive movements such as football, basketball and weightlifting. The calf is at most risk of a strain when a large forceful contraction of the muscle is performed such as jumping, landing or acceleration. The common symptoms of a calf strain will be a stiffness and intense pain in the calf and in cases of a rupture (a complete tear) you may hear an audible pop, similar to a balloon pop. If you suspect you have had a calf tear even a minor one you should see a professional as it may cause you to change the way you run which can increase the risk of other injuries. Following a calf strain, you can be fully fit between 3-12 weeks depending on the severity, if you have sustained a complete rupture and require surgery it can take between 6-9 months to fully recover. If you think you have injured, you calf you should seek medical attention. RICE procedures should be followed.

 

Rehabilitation

Early stage

  • Deep water pool jogging

  • Light interval cycling or cross trainer with heel flat on machine

  • Core stability exercises, dead bugs

  • Seated calf raises

  • Seated calf raises

Intermediate stage

  • Walking lunges

  • Calf raises on the edge of a step

  • Lower leg plyometrics, A walks

  • Body weight step ups

  • Lower limb strength training, squats, and deadlifts (aim for 4 x 8)

Late stage

  • Low level running at 50-60% intensity

  • Single leg vertical and horizontal hops

  • Bent knee eccentric calf drops (aim for 3 x 15)

  • Straight knee calf drops (aim for 4 x 8)

Return to sport

  • Complete foot plyometrics, multi directional hops

  • High level distance running relevant to your position

  • Complete 1-2 weeks of pain free training