A tear in your gastrocnemius muscle is also known as calf strain, which can be caused by overuse or through a sudden, forceful contraction of the muscle --- for example, when lunging or jumping in tennis or basketball, says PhysioAdvisor.com. Calf strain can range from minor --- where the tear is minimal and you feel little or no pain --- to a complete rupture of the muscle, which is extremely painful and may need surgery. Initial treatment involves rest, ice, compression and elevation; however, once you can move without pain, stretching and strengthening exercises are vital for returning the muscle to full function and preventing further injury.
Symptoms
The first indication of a tear is pain in the muscle at the point of injury, says PhysioAdvisor.com. You may also notice some swelling and bruising of the muscle, and it is likely to feel tender. Walking uphill and downstairs, as well as rising up on your toes, are likely to cause further pain and/or discomfort. Minor tears should heal within three weeks, and more substantial tears within six weeks. If you have torn the muscle completely, full recovery may take six months or longer.
Early Strengthening Exercises
You should only begin muscle strengthening exercises once your symptoms have eased and you can move your calf without pain, says Sportsinjuryclinic.net. Start with basic exercises and gradually increase the intensity as your strength improves. A good exercise to do during early rehabilitation is foot flexion with a resistance band. Wrap the band around the ball of your injured foot and hold on to the ends in both hands. Pull on the ends as you point your toes forwards and back. As your strength improves, pull harder on the band to increase the resistance. Start with two sets of 10 repetitions and gradually build up to three sets of 20 reps.
Massage
Sports massage can help release tension in the injured muscle and promote blood flow to help it to heal, says Sportsinjuryclinic.net. You should not massage the muscle for at least 48 hours after the injury occurs and, in the case of more serious tears, you may need to wait a week or more. Before starting this phase of rehabilitation, you should talk to your physiotherapist and it's recommended that they administer this treatment for you. A lubricant will usually be applied to the muscle to help your therapist's hands glide smoothly over the muscle. The massage will involve effleurage, in which pressure is applied in upward strokes, and petrissage or kneading of the muscle. Your therapist may also apply sustained pressure by pressing their thumb deep into the muscle to release tension.
Stretching Exercises
According to PhysioAdvisor.com, poor calf muscle flexibility can increase your risk of calf strain, so stretching exercises are vital for preventing further injury. To stretch your gastrocnemius, stand arm's length from a wall, with your hands on it at shoulder height. Step your injured leg back then bend your front knee and lean into the wall. It's important to keep your back leg straight and the heel on the ground during this stretch. Hold for five seconds and repeat 10 times.
