UKC

Pulled my calf this evening out running - seems quite sore. Any advice from the knowledgeable UKC. I am writing with an ice pack strapped to the area.

TIA Steve

In reply to SouthernSteve: watching this thread with interest as mine are also sire after a couple of long runs this weekend. Happy to see tips on stretching too.

In reply to SouthernSteve:

Rest, no stretching, if no improvement see a professional (physio)

In reply to SouthernSteve: Feel for you mate, I've been off running for 6 weeks after a combination of injuries in my leg latest being calf strain. Usual RICE and some heat after 24hrs, light stretching, then physio!
but what do I know, mine's not better yet .

good luck

In reply to SouthernSteve: I suffered with calf strains for a while running. Every time I tried to increase the speed a bit I would strain a calf. After a long rest period I ended up increasing my cadence significantly (from around 80 to around 95) and this has totally transformed my injury issues.

In reply to SouthernSteve:
Spend some cash on a sports injury physio, safe you a lot of grief in the long run. You will also have a better idea of what to do next time the same injury occurs.

In reply to SouthernSteve:

I tore my soleus muscle few years ago. Standard physio for most calf injuries is rest for at least 10 days - 2 weeks. This is hard as you will have to put weight on it.

Wear a calf support.

Start rehab exercises - eccentric calf raises on a step (extended range of motion 1 sec up 3sec down) which are something like this:-

youtube.com/watch?v=gEgx0qJp3HM&

15 reps x 3 at least 3 times a week building up to sets of 60 reps

Give this about 5-6 weeks before you start running again.

I foam rolled my calves for about 10 mins 3 x a week. I do this after every running session now.

To maintain add calf exercises to your weekly regime.

Hope this helps.

In reply to SouthernSteve:

Too soon for strengthening if it's a calf strain.
RICE and stretching by using your shin muscles to pull your foot towards you until you feel a stretch , but short of pain, otherwise you risk more damage. Hold stretches for 30 secs and do 3 , several times a day. Don't use a strap to pull the stretch.
Eccentric exs are a bad idea, as this is probably not Achilles tendonosis from what you describe.
Best to see any physio and follow their rehab plan. Going back to activity too soon will lead to a longer lay off.
NSAIDS can be useful if you know you're safe to use them.

In reply to SouthernSteve:

Definitely a calf support, especially if you want to keep exercising, as I have found myself. Specifically a McDavid short support, got mine from the Physio Room. Just a lightly compressing sleeve but it has made it possible to keep going with normal activity. Had to buy as a pair though but well worth it.

In reply to SouthernSteve:

Periodic calf strains seem to ceased due to a mild foam rolling session before and after going out.

In reply to Skol:

Why are eccentric exercises a bad idea after 2 weeks? They are basically a stretch anyway. I've spoken to a number of athletes and their various calf strains tears and Achilles problems and they all got the same advice with variations on strapping, support and resistance. All seemed to recover but they were all similar rehab routines.