Calf muscle strain is a fairly common injury, especially among athletes. This is one of the most debilitating and annoying accidents and the biggest problem is distinguishing it from a strain. If you keep putting the strain on the muscle, you may eventually tear it completely. A calf tear takes time to heal and, in the future, the muscle will be more prone to similar injuries. There are many other conditions and traumas that can cause pain in the lower leg, but if the pain is really severe, or if you have heard a "snap" coming from the calf, then you need to go to the emergency room right away.
Steps
Part 1 of 3: Recognizing a Muscle Strain in the Calf
Step 1. Recognize the structures that can be damaged in the lower leg
The calf muscle is actually made up of three muscle bundles that connect to the Achilles tendon in the back of the leg. These three muscles are the soleus, the gastrocnemius and the plantar. Most injuries are caused by the gastrocnemius, the largest of the three muscle bundles.
- The gastrocnemius joins the knee to the ankle and is made up of many fast-twitch fibers. These two characteristics increase the risk of tearing and stretching, as it is continually subjected to rapid stretches and contractions.
- The soleus muscle connects to the ankle. It is mainly composed of slow twitch fibers, for this reason it is less likely to suffer a tear than the gastrocnemius. However, in case of trauma, it needs different treatment.
- The plantar muscle does not play a great deal of action in the calf. It is mostly considered a vestigial muscle. In the event of a tear, it is treated with the same procedures as for the gastrocnemius.
- The Achilles tendon connects these muscles to the heel bone and can cause calf pain in the event of trauma. Injuries affecting the Achilles tendon are tendonitis and rupture.
Step 2. Know the causes of the tear
This trauma is more likely during a strenuous workout, for example when rapid changes in direction or accelerations occur. The jerk occurs more frequently after an explosive movement, during which the workload on the muscle increases suddenly, as in all sports that involve sprinting (obstacle course, jumping, football, basketball).
- Sudden contraction. A sudden increase in speed from a completely stationary position is a very common cause of calf strain. Sprinters are particularly prone to this type of injury. Rapid changes of direction, such as those that occur in basketball or tennis, can also lead to injury.
- Prolonged fatigue. Excessive training and prolonged muscle fatigue are factors that can trigger the tear, as is often the case for runners and football players. The latter, in particular, subject the calf muscles to continuous contractions and prolonged strokes, thus exposing themselves to trauma.
- "Sunday athletes," meaning people who train hard intermittently, are susceptible to calf strains. Furthermore, men are particularly prone to this injury than women.
Step 3. Recognize the symptoms
A muscle tear occurs more strikingly and immediately than a strain. Often the symptoms are similar to that of the Achilles tendon rupture. Here is a short list:
- Sudden shooting pain in the calf as if someone had kicked or stabbed you in that area;
- An audible snap coming from the leg;
- Sudden and intense pain in the calf (often throbbing)
- Swelling and sensitivity to touch in the lower leg
- Bruising or discolouration of the calf
- Limited movement of the ankle;
- Difficulty walking or placing the toe
- Lameness.
Step 4. Rest your legs
Don't stand up and lift your legs to provide them with some respite. If you experience severe pain and your calf starts to swell, the trauma is most likely to need medical attention. A bruise will form in the calf area, especially after a tear, due to internal bleeding.
- If you've heard a snap and your calf swells, go to the emergency room immediately, as you need immediate medical attention.
- Swelling or bleeding can lead to compartment syndrome in which nutrients and oxygen cannot reach the muscles and nerves due to excessive pressure in the area. All of this can occur after a fracture or severe bruising of the muscle; for these reasons, if you are concerned that the trauma is significant, go to the emergency room promptly. In cases of severe compartment syndrome, surgery may be required.
Step 5. Call the doctor
It is very important to identify which calf muscle is injured and you are not able to do it yourself. Your doctor will give you a visit and some tests (such as MRI) to determine the extent of the damage. If you are concerned that your calf has torn, go to the hospital immediately.
If you try to self-diagnose and treat a torn muscle at home, then you could be facing far more serious trauma
Step 6. Ask your doctor about the tests needed to define the situation
Your doctor will likely give you an ultrasound or MRI scan.
- Magnetic resonance imaging (MRI) uses electromagnetic waves and a computer to generate two-dimensional and three-dimensional images of the area under examination. It is used to diagnose internal damage when a simple x-ray is impossible or useless.
- Your doctor may also order magnetic resonance angiography (MRA). This type of examination allows to check the blood vessels, often thanks to a contrast liquid that makes them more evident. Angiography allows us to understand if the blood vessels have suffered damage or are somehow stuck between the various structures of the leg; both of these conditions could trigger a compartment syndrome.
Step 7. Follow your doctor's instructions carefully
Treatment for a calf muscle tear usually does not involve surgery. However, it is critically important to follow your doctor's directions during the recovery period. If you ignore them, you could run into an even more severe second trauma. Be patient, it will take up to eight weeks and many months of rehabilitation to recover from this injury before the calf returns to its normal function.
- Usually, immediate treatment involves rest, ice packs, muscle compression, and immobilization (with a brace or splint).
- Rehabilitation must be accompanied by physiotherapy, massage and the use of crutches.
Part 2 of 3: Check for Other Causes of Pain
Step 1. Recognize the symptoms of cramps
Even a muscle cramp can cause severe pain in the lower leg due to the sudden contraction. Although the cramp is an extremely painful spasm, it usually goes away without the need for treatment or at most with some mild treatment. Symptoms of a calf cramp are:
- Hard and contracted muscles;
- Sudden and sharp pain;
- Bump or bump on the calf.
Step 2. Treat a cramp
It is a spasm that tends to disappear quite quickly. You can speed up the muscle relaxation process with heat, stretching, and cold packs.
- Stretch your calf. You can do this by placing all your weight on the leg affected by the cramp and bending the knee slightly. Alternatively, sit with your sore leg stretched out in front of you. Use a towel to gently pull your toe towards your torso.
- Apply a warm compress. You can use a hot water bottle, a heating pad, or a hot towel to relax the contracted muscle. A hot bath or shower can also come in handy.
- Apply ice. Massage the calf with an ice pack or a cold pack to numb the pain. Do not leave ice on the skin for sessions longer than 15-20 minutes and always wrap the compress in a cloth to avoid frost damage.
Step 3. Recognize Tendonitis
This is an inflammation of the tendon (the thick, rope-like structure that connects muscles to bones). Tendonitis can occur anywhere on the body where a tendon is present, but it is most common in the elbows, knees, and heels. Typical symptoms are:
- Dull pain that gets worse when you move the joint
- Creaking or "friction" feeling when you move the joint;
- Tenderness to the touch or redness
- Swelling or bumps.
Step 4. Treat tendonitis
It typically consists of a simple treatment that includes rest with the limb raised, over-the-counter pain relievers, ice packs, and elastic bandages.
Step 5. Identify a soleus muscle strain
This is a less serious injury than the gastrocnemius tear. Athletes who run daily or long distances often suffer from it. It usually manifests itself with:
- Stiffness or contracture in the calf
- Pain that gets worse over a few days or weeks
- Pain that gets worse after a run or walk
- Mild swelling.
Step 6. Recognize the symptoms of Achilles tendon rupture
Since this structure connects the calf muscles to the heel, its break causes pain in the lower leg. You can get this kind of injury when you train a lot, fall, trip over a hole or jump incorrectly. You should go to the emergency room immediately if you are concerned that you have suffered an Achilles tendon rupture, as this is a serious trauma. Here is the symptom picture:
- An audible snap coming from the heel (frequent but not constant);
- Shooting pain in the heel area extending to the calf
- Swelling;
- Inability to extend the foot downward;
- Inability to push yourself with the injured foot while walking
- Inability to stay on the toe of the injured leg.
Step 7. Recognize the risk factors for an Achilles tendon injury
If you know which people are most likely to have this injury, you can better identify the source of calf pain. People who are most likely to rupture the Achilles tendon are:
- Individuals aged between 30 and 40;
- Men (run a 5 times greater risk than women);
- Athletes who play sports of running, jumping or requiring sudden and explosive movements;
- Those who are on cortisone therapy by injections.;
- Patients using fluoroquinolone antibiotics such as ciprofloxacin or levofloxacin.
Part 3 of 3: Preventing a Calf Injury
Step 1. Do some stretching
According to the American College of Sports Medicine, you should always do stretching exercises twice a week. Stretching before training is not mandatory, but it is highly recommended after exercise. Stretches that increase overall body flexibility, such as yoga practice, help prevent muscle injuries.
- Use a cloth to gently stretch your calves. Sit on the ground with your legs stretched out in front of you. Put a towel around your foot and grab the ends. Gradually pull the cloth towards you until you feel a certain stretch in your calf. Hold for 5 seconds and relax. Repeat the exercise 10 times before switching to the other leg.
- Use resistance bands to strengthen the calf muscles. Sit with one leg stretched out in front of you. Point your toe towards your head and wrap it with a resistance band. Grab the ends of the band and, keeping it taut, push the toe down. You should feel the calf muscle contract. Do 10-20 reps per leg.
Step 2. Warm up before exercising
Do dynamic stretching exercises to loosen up your muscles before exercising. Unlike static ones, which are practiced without changing position for a minute or more, dynamic stretching exercises allow you to move about as you would during physical activity, even if they are still less intense.
- Try brisk walking both outdoors and on the treadmill.
- Walk while doing lunges, leg lunges, and other movements that increase blood supply and allow you to warm up your muscles.
- You can also do some Swiss ball exercises, such as gentle stretching.
Step 3. Take a break
Repetitive movements and continuous effort are ideal conditions for calf trauma. Take a rest from your usual sports and activities and try a new type of training.
