calf injury rehab - any ideas?

[master]

Well, on Sunday I competed at the Hayward Classic in Eugene. I was jumping well until my second attempt at 3.90. On my first or second left in my runup, I pulled some portion of my left calf muscle (the gastrocnemius?). It was on the medial side. It felt like a pop or snap, like a stretched rubber strap slipping over a ridge. It brought me to the ground quickly.

My request is for people with knowledge and/or experience to offer suggestions for me to consider to aid in the speed and quality of the recovery.

I have learned from previous experiences that ice, compression and elevation for the first 3 days is extremely helpful in speeding the recovery from the injury, so I am doing that. The injury is such that if my knee is bent, I can rotate my ankle and point and pull back my toes without any feeling of pain or soreness. If my leg is straight, then both pointing and pulling back my toes results in feeling some muscle soreness. The action that brings immediate and strong pain is if I were to push off my toes as in normal walking, or just standing and trying to go up on my toes. A trainer was able to check me out at the track and determine there was no tear of muscle to tendon, or any tendon or ligament to bone tear. It appears to be in the "meat" of the muscle.

This is an injury I know I will be able to get over. I am just anxious for it to be healed quickly so I won't have to cancel out of too many meets and a camp I have signed up for. Thanks in advance for any help!

[VaultMarq26]

First off, great job of describing what happened and when you feel the pain. There are 2 muscles in the calf. The Gastrocnemius and the Soleus. Because it it more painful while bent it is for sure your Gastrocnemius. Past ice and rest, there isnt' much to do to get it better. Slow stretching and possibly some thera-band strengthening in a week or so could help. It all depends what your body can handle. Just let it heal fully or it will nag you.

[CHC04Vault]

When i tore my calf in half, i was out for 3 months (but urs isnt as bad) ice WHENEVER you can. But your injury is a little bit better (if u can say that). After icing it, just rest. Also, if u can, get a compression sleeve and wear it 24/7. Also, if u are going to be wearing a compressiong sleeve, shave your leg, our your gonna be itchy 24/7 and gonna wanna cry when all your leg hairs get torn out when taking it off.

[bvpv07]

I have torn my calf once and pulled it once. I would recommend doing the thera-band strengthening/stretching excercises, and then to, when you are thinking about starting to come back, do some runnong/jogging workouts in a pool. This doesn't provide as much stress on it as it would if you were to go out and try minimal running on a track, and it gives you a little aerobic workout as well.

[souleman]

John, as someone who has had nothing BUT trouble with the hip, the leg, the knee, the calf, the ham, in every case you guys have read what I've done to get it better. Mostly for me it was time that did the trick. Maybe I can offer something that might help when you get back. A large portion of my problem with my knee, ham and calf was because I was hyperextending my knee at take off. Bubba and I both were suffering the same thing at the same time. He was telling me that what we both thought was ham string or calf injury problems was actually being caused by the hyperextending the knee. He wears the tight rubber knee deal with the hole in the knee and I was wearing the deal that actually had the hinge in it. What I have done for the last three weeks of vaulting is run about a 4 to 5 inch strip of athletic tape down the back of my leg right behind the knee. Then I am anchoring that strip with tape around the leg above and below the knee.On top of that I put the rubber knee deal with the hole in it and yippee! NO SOAR KNEE, LEG,HAM,or CALF! It's doin' the trick for me and even though Kevin tells me I'm still "under" a little bit on take off, which puts more hyperextensive pressure on that joint, I'm not suffering the "knee" deal like I was a month or two ago. I don't know if this ill help you when you get back but's sure workin' for me. Good luck to you............Later..............Mike

[master]

Thanks for your comments and ideas. So far, the basic treatment seems like it is being effective. However I have learned not to get optomistic too soon. An old body has ways of messing up your plans.

- master

[souleman]

HOW TRUE !!! We keep trying to out smart it though.......don't we? One nice thing about being older is time is shorter. With that in mind, it'll seem like just "the day after tomorrow" and you'll be jumping again. Later........Mike

[Russ]

I've had repeated problems with my calfs. I'm just returning from 8 weeks off after a calf strain. I once read in "Runner's World" magazine that a high-heeled runnning shoe can contribute to calf injuries.

I did a lot of ice and ibuprofen. I've been doing a lot of stationary bike and Nordic Track. For me, the bike and Nordic Track are key in recovery because they allow me to keep fit and keep the rest of the muscles in my legs in pretty good condition without the impact that hurts the calf. I would think that swimming would be a great alternative too.

In the meanwhile, I try really hard to work on my upper body (since I know that my legs are not getting as much work as they would if I were not injured).

I'm 48, and 8 weeks (or twice as long as it used to take) seems to be my "normal" recovery time for most injuries now-a-days.

[master]

I once read in "Runner's World" magazine that a high-heeled runnning shoe can contribute to calf injuries.

That's interesting, but I don't think that is my problem. I think it has to do with the little 'hop' or 'skip' I do at my start. I plan to change that when I can run again.

I did a lot of ice and ibuprofen. I've been doing a lot of stationary bike and Nordic Track.

Ice and ibuprofen and compression wraps have been my constant companions for the past 3 days. Now I think it will be some "ice massage" as was suggested by a trainer. I always forget that I have a stationary bike and that will be a good transition exercise, since it can be as strenuous or easy as I make it when I ride.

I'm 48, and 8 weeks (or twice as long as it used to take) seems to be my "normal" recovery time for most injuries now-a-days.

I'm 59 and it takes me at least twice as long to recover, but I keep hoping the injury was not as severe as it first seemed. Only time will tell. Thanks for the input.

[bvpv07]

As for icing, if you want to do some "deep tissue" stuff, what a lot of my doctors, coaches, and physical therapists over the years have recommended filling a Dixie cup (the little paper cups) about 3/4 of the way full with water, freezing it, and then tearing off the paper until the ice is exposed. Rub the ice into your calf, ripping the paper of the cup as the ice melts. You will get the same numbing effect as with the ice bag/bucket/whatever you are using right now, but you also get to work it into the muscles a bit

I've done this with my calves, feet, and hamstrings, and it's really helped.

[master]

bvpv07,

That technique was also mentioned to me by the trainer that checked me out at the track. He said to start doing that after 3 days of conventional icing so that is starting today. I find it reassuring to get similar advice from multiple sources. Especially when people say something has worked for them. Thanks for your comments.

- master

[master]

I continue to try to understand how my injury happened. In reading about the gastrocnemius muscle, I found the following comment: "The gastrocnemius becomes even more activated at higher lengthening velocities (Nardone & Schiepatti, 1988)." This causes me to ask whether a pull of this muscle is more likely to occur during the "landing" on the toe, or during the "push off" part of an accelerating runup? My gut feel is my injury occurred on the landing portion. Are there any MD's or trainers out their that care to comment?