Calf Tears, a common sports-related injury, involves a strain or tearing of the calf muscles at the back of the lower leg. This injury typically occurs when these muscles are overstretched or overloaded during physical activities. Certain factors can exacerbate a calf tear, such as not warming up properly before exercise, poor conditioning, or fatigue from repeated usage. When combined especially, these are a perfect setup for the muscle to tear.
We understand the pains and frustration and pain such an injury can bring, and we want to assure you that you're not alone. With our combined 30 years of training and clinical experience in Physiotherapy and Podiatry, we have supported hundreds of individuals suffering from calf tears, helping them reclaim their health and mobility.
Here are five essential tips we recommend in managing a calf tear:
1. Immediate Immobilization:
Using crutches right after the injury can prevent further damage by limiting movement and reducing load on the injured calf. This initial rest period is crucial for the healing process to commence. This should usually last about 3 days, enough for the initial healing tissue to start mending
2. Avoid HARM (Heat, Alcohol, Running, Massage)
We understand the pains and frustration and pain such an injury can bring, and we want to assure you that you're not alone. With our combined 30 years of training and clinical experience in Physiotherapy and Podiatry, we have supported hundreds of individuals suffering from calf tears, helping them reclaim their health and mobility.
Here are five essential tips we recommend in managing a calf tear:
1. Immediate Immobilization:
Using crutches right after the injury can prevent further damage by limiting movement and reducing load on the injured calf. This initial rest period is crucial for the healing process to commence. This should usually last about 3 days, enough for the initial healing tissue to start mending
2. Avoid HARM (Heat, Alcohol, Running, Massage)
Rather RICE (Rest, Ice, Compress, Elevate):
These HARM actions can increase swelling and bleeding and delay the healing process. Especially during the first 48-72 hours after the injury, it's vital to avoid heat, alcohol, running or any intense physical activity, and massaging the injured area. Instead we encourage RICE, which will facilitate pain management and speed up natural healing processes in the body.
3. Start Small:
Allow your body to heal for about 5-7 days before introducing light stretching movements (like pointing and flexing your foot) or short walking sessions of 5-10 minutes a few times a day. These gentle activities will aid in promoting blood flow and flexibility without straining the healing muscles.
4. Consider Bracing Options:
Investing in heel lifts or a brace like The Severs Sleeve can help offload the tissue when you're walking or transitioning back to your regular activities. These supportive tools provide additional stability and can speed up recovery.
5. Gradually Increase Load:
After 7-10 days, begin with gentle strength exercises like heel raise holds, done for 3-5 occasions per day. It's important to seek guidance, especially for higher grade injuries, as timings will vary based on the severity of your calf tear. More information on exercise progression can be found Here!
By diligently following these 5 tips, you're taking charge of your healing journey. Remember, patience and consistency are key. Successfully managing a calf tear takes time, but with these tips you can start getting back on your feet, engaging in your favorite activities sooner than you might think. You're on the path to a stronger, healthier you.
These HARM actions can increase swelling and bleeding and delay the healing process. Especially during the first 48-72 hours after the injury, it's vital to avoid heat, alcohol, running or any intense physical activity, and massaging the injured area. Instead we encourage RICE, which will facilitate pain management and speed up natural healing processes in the body.
3. Start Small:
Allow your body to heal for about 5-7 days before introducing light stretching movements (like pointing and flexing your foot) or short walking sessions of 5-10 minutes a few times a day. These gentle activities will aid in promoting blood flow and flexibility without straining the healing muscles.
4. Consider Bracing Options:
Investing in heel lifts or a brace like The Severs Sleeve can help offload the tissue when you're walking or transitioning back to your regular activities. These supportive tools provide additional stability and can speed up recovery.
5. Gradually Increase Load:
After 7-10 days, begin with gentle strength exercises like heel raise holds, done for 3-5 occasions per day. It's important to seek guidance, especially for higher grade injuries, as timings will vary based on the severity of your calf tear. More information on exercise progression can be found Here!
By diligently following these 5 tips, you're taking charge of your healing journey. Remember, patience and consistency are key. Successfully managing a calf tear takes time, but with these tips you can start getting back on your feet, engaging in your favorite activities sooner than you might think. You're on the path to a stronger, healthier you.
