Let’s talk calf strain. (if you follow, this is a follow-up to my post about my own minor injury earlier this week)
Calf strain is common in over age 30’s who are in a sport that requires sudden acceleration or direction change, like tennis or basketball. It is sudden onset pain, usually felt on the inside of middle of that big group of muscles on the back of your leg. (gastrocnemius or soleus muscles)
First things first: Stop. Rest. Ice. Elevate.
When we are talking about ice and elevation for injury in your leg, whether it’s calf or ankle, just get your foot up to the level of your hip (sitting). Wrap a bag of ice (I use a bag of frozen peas) in a towel. Apply for 15 minutes at a time. Repeat as needed. At least 3 times a day for the first 3 days. Remember to take over-the-counter painkillers that are safe for you (ask your chemist if you have questions)
FAQs:
Do I alternate those cold compresses with heat? Not for the first 3 days, at least. After that, it’s less likely to do any harm, but the evidence that it helps is mixed.
How long will this last? It should get better within 6 weeks. People with minor calf strain may feel better faster, and may be ready to get back to sport in anywhere from 1 – 3 weeks.
Can I just stretch it out? No, not if it’s calf strain.
When to seek medical advice: when you are worried. Here are 3 examples of when you should be worried 1) you aren’t sure it’s calf strain: If your calf hurts and you don’t remember exercise or injuring it, it could be other things. 2) You aren’t sure it’s calf strain: You felt/heard a “Pop” and the pain is more just above the back of your ankle (Achilles). 3) You can’t walk (severe calf strain).
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