Our calf muscles are engaged in all our daily tasks, including walking, climbing stairs, sitting, standing, and participating in recreational activities such as running, sprinting, and changing direction. Any injury to the calf can affect our daily functionality and temporarily restrict and limit our ability to perform in sports or hobbies. At E4 Physio, we specialise in treating calf injuries.
In this blog we're going to explore:
What is The Calf Muscle?
The calf, also known as the tricep surae, consists of three muscles: the Soleus, Plantaris, and Gastrocnemius (arranged from the deepest to the most superficial).
How Do I Know if I Have Injured My Calf?
A gastrocnemius injury is typically associated to a clear cause, which is commonly involving activities such as sprinting, jumping and quick acceleration. In contrast, a soleus injury is characterised by a cramping sensation that comes on overtime and interferes with daily activities. Soleus injuries are typically caused by big spikes in work or training load. Plantaris injuries are less common and can be diagnosed in a physiotherapy consultation.
How Long Does it Take to Heal?
The healing time for a calf muscle injury varies based on the injury's severity. The duration needed to resume your usual activities or sports relies on your ability to achieve certain performance skills, which will vary for each individual depending on their goals. During a consultation with your physiotherapist at E4 Physio, we can establish a recovery timeline and a comprehensive recovery plan. This is all contingent on the severity of the calf injury.
What Can I Do to Aid Recovery?
If you have previously injured your calf muscle, there is a likelihood of reinjury. Thus, it is crucial to rehabilitate your calf throughout all stages of treatment, from the beginning to the end.
Foam rolling the calf
Below is a video of a foam rolling the calf, which can reduce pain in the early stages of managing a calf injury.
Single Leg Heel Raise off an incline
In the long term it is vital to get your calf resilient for regular activities and sports. Below is a video of a single leg heel raise on an incline, which builds calf strength and endurance.
Your Journey of Rehabilitation
The path to rehabilitation includes:
Reducing pain and swelling
Gradual return to daily activities
Calf strengthening
Improving movement and strength above and below the calf (Feet, Knees, Hips).
Plyometrics (Jumping, Hopping)
Running (If that is relevant to your goals)
Gradual return to sports (If relevant to your goals)
If you have a calf injury and looking for more specific advice or searching for treatment, then book a physiotherapy appointment here today at E4 Physio.
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