calf strain exercises

calf strain exercises

Skip Navigation. These three calf exercises help prevent fatigue on long runs while also developing the power you’ll need to improve your stride and cadence. Tennis Leg . This injury is the most common and usually the most minor. Calf strains vary from minor grade-I strains to complete grade-III tears. It usually occurs in people between the ages of 30 – 45. If you have suffered a grade 2 or grade 3 calf muscle tear, you should also consult with your doctor to get the extent of the injury assessed properly. Anyway, I injured my calf, and looked online and found out it's the Gastrocnemius. Yes! Athletes typically respond well to conservative treatment measures to manage swelling, bruising, and pain. A calf strain is a common leg injury that is caused when excessive force is placed on the muscles at the back of the lower legs. Certain exercises are not recommended as they can injure the muscle further, so it is best to have a guide through the exercises to begin. The severity of these tears depends on the depth and suddenness of the stretch. Make sure that you can walk without a limp, go up a few stairs, and hold a single leg balance before trying to do calf raises for strengthening. calf strain rehab exercises. For this reason, a wide range of issues and conditions anywhere from mild soreness to serious pain and strains can emerge and hinder performance, especially at the onset of a new training season. Famous Physical Therapist's Bob Schrupp and Brad Heineck describe the three exercises one should do after a calf injury (calf pain or calf strain). Simple to perform, calf muscle exercises are easy to add to any exercise program. Calf Strain: Rehab Exercises. Exercises for a calf strain. Start each exercise slowly. You want to wait for a few weeks before doing any sort of calf strengthening exercises. After two or three weeks of applying ice and heat treatments, you can start to use exercises for calf muscle strain. What Cardio Exercise Can I Do with a Calf Strain? The following exercises are commonly prescribed to patients with this condition. You'll target the two muscles that make up the calf: The gastrocnemius muscle, which gives the calf its rounded shape. The following measures may help reduce your chances of sustaining a calf muscle strain injury: Warm up for at least 20 minutes prior to matches and training to improve extension and flexibility. Athletes who sustain a calf strain have injured the muscle of the back of their leg. The program includes over 80 exercises which we have separated into the following categories: Mobility & stretching. This condition is most common in active people between the ages of 25 and 65. In this type of exercise, the muscle slowly lengthens as it resists a load. Strengthen and tone your legs with these calve exercises. A calf strain occurs as a result of these muscles being torn or pulled. Calf-strengthening exercises can be an important component of your rehab after a lower-leg injury. An inability to walk is characteristic of a Grade III calf strain, so assistance is usually needed to get to a hospital or clinic. In this exercise for calf strain, you need to stand without any support and try to balance yourself on one leg. Forward hops double leg. However, it can also indicate an underlying medical issue, including deep vein thrombosis or diabetic neuropathy. Note: the addition of such exercises (plyometric) to a program is key-many runners overlook working on plyometric exercises for calf strain rehabilitation until later in the program, or often times it can be completely ignored. Full recovery can take three to four months and, in some instances, surgery may be needed. After 10 days, the scarring that develops after a calf strain has the same strength as the muscle that surrounds it. Note: the addition of such exercises (plyometric) to a program is key-many runners overlook working on plyometric exercises for calf strain rehabilitation until later in the program, or often times it can be completely ignored. An important part of treatment for a calf strain is a stretching program. The muscle fibers cannot reattach on their own, even with the help of scar tissue, so emergency intervention is required. This recovery period helps muscles distribute and eliminate waste products. Calf Strain Rehabilitation Exercises You can begin gently stretching your calf muscle using the towel stretch right away. When a muscle is stretched, small micro tears occur in the muscle fibres. Calf injuries can also be prevented with an appropriate stretching routine. What is a Calf Strain? Start by doing 5 repetitions of each exercise, 3 times a day. These exercises and workouts will help you to add size, muscle, and build athleticism in your legs. 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