Calf strain
The symptoms
For mild, or grade 1, (more on this below) cases, a twinge of pain in the back of the lower leg, with tightness and discomfort for two to five days afterwards. For severe, or grade 3, strains, immediate excruciating pain, along with an inability to contract the muscles. Bruising and swelling can appear later.
What’s going on?
The calf muscles are the gastrocnemius (the larger one, which attaches above the knee joint) and the soleus (the smaller one, attaching below the knee joint). Both attach to the heel via the Achilles tendon.
Muscle strains happen when you run fast and the muscle isn’t prepared for the effort expended. Contributing factors include overuse, muscle weakness or tightness, and overtaxing a ‘cold’ muscle.
All muscle strains are graded on a scale of 1 to 3. Grade 1, the mildest, usually involves only a small tear of roughly 10% of the fibres. Grade 2 involves up to 90% of the fibres and grade 3 involves more than 90%. A full rupture is when the muscle tears in two, usually involving the Achilles tendon, too. This, obviously, isn’t good.
Treating a muscle strain as soon after the injury as possible is crucial. If you neglect it or continue to exercise it, you’ll only make it worse and put yourself out of the game for a much longer stretch.
Fix it
Employ dynamic rest: Avoid lower-leg work as much as you possibly can. Do core and upperbody work to maintain your fitness. Ice it: Ice the muscles for 15-minute stretches during the first 24 hours to help reduce pain, inflammation and muscle spasm.
Compress it: Using compression can help keep swelling down during the first 24 to 48 hours after the injury. Compression calf sleeves are easiest, and elastic bandages work, too – but don’t wrap it too tightly. If your foot changes colour or gets cold, it’s not getting enough blood.
Elevate it: This can help draw fluid away from the injury. Try to keep your lower leg higher than your hip as much as possible during the first 48 hours after the injury. Shorten the muscle: For the first couple of days after the injury, heel pads can raise the heel, shortening the muscle to reduce the strain on it. Try an NSAID: An antiinflammatory such as ibuprofen or aspirin can help.
Prevent it
Strengthen your calves: Add single-leg calf raises to your exercise routine (see next page).
Try eccentric training: This means you go slower on the lowering part of a lift. In a calf raise, lift for two seconds and then spend 10 seconds lowering the weight. The tissue is lengthening as it’s contracting, and that trains it for force absorption and greater strength.
Work on flexibility: Stretch the gastrocnemius by sitting on the floor with your leg straight out in front of you. Pull your toes and foot back, hold for several seconds, and relax. Repeat 10 times. To stretch the soleus, sit on the floor with your knees bent. Support yourself with your hands behind you as you lean back, lift your leg, and point your toes toward the ceiling, holding for several seconds.
Repeat 10 times. Another good option? Regular yoga practice.