A Calf muscle strain injury is common in sports. Calf injuries are also known as a ‘pulled Calf. The term 'Pulled calf muscle ' comes from the description of how the injury takes place. Usually the Calf muscle is forcibly stretched beyond its limits and the muscle tissue is torn. The calf muscle is made up of three muscles - the two heads of the gastrocnemeius and the soleus.
A calf strain (torn calf muscle) takes place when part of the muscle of the lower leg is pulled away from the Achilles tendon which is a large, strong fibrous cord that connects the muscles in the back of your lower leg to your heel bone. Calf strain is similar to an Achilles tendon tear or rupture which happens when you overstretch your Achilles tendon but it occurs higher up in the back of the leg. It is important to know that the sign of a calf strain is similar to that of an Achilles tendon rupture you may think you've just been hit in the leg and hear a "pop." You experience a sudden pain at the back of the leg, pain, swelling or bruising in the calf muscle, and you have difficulty in standing on the toes.
Causes:
A calf strain can be caused by:
Stretching the calf muscles beyond the amount of tension that they can withstand
Suddenly putting stress on the calf muscles when they are not ready for the stress
Using the calf muscles too much on a certain day
A direct blow to the calf muscles
Symptoms:
Symptoms of calf muscle strain include:
Pain and tenderness in the calf
Stiffness in the calf muscles
Weakness of the calf muscles
Pain when pushing off the foot or standing on tiptoe
Bruising on the calf (if blood vessels are broken)
Popping sensation as the muscle tears (possibly)
Risk Factors
A risk factor is something that increases your chance of getting a disease, condition, or injury. Risk factors for calf muscle strain include:
Sports that require bursts of speed, such as Running, Hurdles, Long jump, Basketball, Soccer, Football and Rugby
Fatigue
Tight calf muscles
Cold weather
Prevention
To reduce the chance that you will strain a calf muscle:
Keep your calf muscles strong so they can absorb the energy due to sudden physical stress.
Do a warm-up and stretch your calf muscles before any physical activity.
Learn the proper technique for any exercise and sports activities. This will decrease stress on all your muscles, including your calf muscles
Treatment of calf strain
R.I.C.E. (Rest, Ice, Compression, Elevation) is essential. The sooner this is done the better.
A sports injury professional should be contacted who can advise on treatment and rehabilitation.
One should wear a heel pad to raise the heel and shorten the calf muscle hence taking some of the strain off it. It is a good idea to put heel pads in both shoes or one leg will be longer than the other creating an imbalance and possibly leading to other injuries including back injuries.
Typical rehabilitation for a calf strain depends upon the severity of the injury, and includes the following.
Rest the muscle: Once affected by this one should avoid activities that cause pain. Avoid impact activity or excessive stretching (no running, jumping, or weightlifting). Do not carry out sports activities till the time you have pain.
Passive Stretching: Once the acute pain is gone, begin stretching the muscle moderately. Slowly pull your foot and toes up with legs straight if possible to stretch the calf muscle. Repeat 5 to 10 times; hold it for 10 seconds each time.
Active stretching: Pull your foot and toes up (using the muscles in the front of your leg) to stretch the calf muscle Repeat 5 to 10 times, hold it for 10 seconds each time.
Progressive Strengthening Exercises: Start with exercise take a band and hook it under your toes and press down gently using light resistance. Point your foot down against resistance and then slowly return to the start position. Do it 10 times, take rest and repeat 5 to 10 times.
The aim is to return to normal activity as quickly as possible without any long-term effects. If you return too soon, you risk developing a chronic injury. Keep in mind that everyone recovers at a different rate, and your rehab needs to be tailored to your needs and your progress not the calendar.
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