5 Things You Need to Know About Calf Strain

1. Have a Cow

Tight calf muscles can set up an athlete for a calf strain. Too much pulling and hard use will cause both the big and small muscles in the back of the leg to seize up and become quite painful. A strain can show itself by a sudden shooting pain or by swelling and tenderness. Most commonly, it's noticed about halfway between the knee and heel. The calf muscle is attached to the Achilles tendon, which, if damaged can really affect your ability to move around without pain.

2. Don't Resist Stretching

Stretch and massage the backs of your legs as part of your regular exercise routine. Resistance stretching is particularly helpful to maintaining the calves because you can add strength while improving flexibility. Sit on the floor and place the center of a stretchy rubber exercise band across the sole of your foot. Hold the handles still and use the leg to push out. Perform the exercise quickly to pump blood to the area, then slowly to stretch the muscles. Repeat on other foot. Lightly rub the calf from the base of the heel to just behind the knee after exercise.

3. Milk it

When the calves scream, they are calling for RICE: rest, ice, compression and elevation. Give them a break and lie down with your feet up on pillow. Apply cold packs for added relief and then wrap tightly before getting up. Sometimes putting a heel pad in the shoes can shorten the calf muscles and relieve some of the tension. Both shoes need to be padded to avoid any imbalance and incorrect healing. Anti-inflammatory medications, such as ibuprofen, also are often suggested.

4. Pushing the Limits

Too many athletes refuse to listen to their bodies and create problems much worse than the initial discomfort of a strained muscle. A muscle tear will put you down if you don't listen to the warnings. Warming up back to the intense pace that probably caused the strain the first place is highly recommended. If you're a runner, get back into action by walking. Step up the pace to a fast walk and then mix it up. Your calf will let you know when it is ready to run again.

5. Tear Yourself Away

Continued wear on a strained or torn calf muscles will eventually lead to a sedentary and restrictive lifestyle. A bad strain can take as many as six months to heal, but is worth the time out from running or other hard sports if it means you can return to it. Doctors and physical therapists often will use an MRI to determine the extent of the damage. Your body tells you when to stop and this kind of x-ray can tell you when it is safe to return to full use.