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What exactly is a calf strain? How does it occur, what can you do to prevent it, and how do you get rid of it if you do get one?
A calf strain is not a medical term but a collective name for sudden onset of pain in the calf, often as a result of a tear in the calf muscles. The name refers to the fact that the condition is common among middle-aged exercisers, but both women and men can be affected.
The most common causes of calf strains are that you put more strain on the calf than your age and calf can handle, or than the new training volume allows. A classic example is a man who used to train quite a lot but takes up training again after a few years at the same intensity as before, but without preparation. The muscles cannot handle the strain they are subjected to, and the calf muscles are not as elastic as they once were.
Symptoms of a calf strain
Common symptoms of a calf strain are sudden pain, a sharp pain, tearing, or cramping in the calf. Usually in connection with an increased training volume, running faster than usual, e.g. intervals or sprints. It can feel as if the condition comes on suddenly, but it may have been building up for a long time, eventually leading to injury.
The most common causes of calf strains
A muscle is made up of a mass of small strands called muscle fibers. If they tear, scar tissue can form during healing, which can affect the elasticity of the muscles.
Previous injuries and scar formation can affect the muscle's function and ability to withstand strain. The small tears often occur at the transition between tendon and muscle. In this area we have receptors that help to register and regulate the tension in muscles and tendons.
There are also theories about why the tears occur precisely at the transition between muscle and tendon, where large forces are transferred during running and quick movements. The mobility in other parts of the body, for example the back, can also be interesting to examine because it can affect our movement patterns and running technique. However, it is not clear that stiffness in the back causes calf strains or impairs blood circulation in the legs.
Acute phase
In the initial stage, you feel sudden pain and a stabbing pain in the calf and find it difficult to properly bear weight on the leg.
In the event of a severe tear, it is important that you immediately stop what you are doing and quickly try to reduce the swelling by wrapping the calf with an elastic bandage that provides even pressure without being too tight. Compression can help to limit the swelling in the acute stage. The swelling can come quickly after the injury, so it is important to be quick. In the event of a suspected major muscle tear, the injury should be assessed by healthcare.
After that, elevation is recommended to reduce the swelling. Sleep with your foot on a pillow, keep your foot on a stool when you are sitting in a chair, etc.
If the calf swells without a clear injury, especially if it becomes warm or red, you should seek medical attention to rule out a blood clot.
Rehabilitation training
It is also important that you keep the mobility in the calf going. Avoid hard massage during the first few days after a muscle tear. When the acute injury has begun to heal, gentle massage can be an option, for example with a massage roller, if it feels good and does not cause pain. Also rotate the foot forward and backward, and make large circular movements. Take it easy and careful. Increase the load gradually as pain allows, for example with resistance bands.
When you can put load on the calf again, it is good to start with careful calf raises and later also eccentric calf raises. It is important to start the training gradually as the calf allows, to regain strength and function. Equally important is to ease into it and not overload the calf.
In the event of stiffness in the back, see a physiotherapist to check if the mobility is reduced.
Contact a physiotherapist or chiropractor who can look over your entire movement pattern and give you a training program that suits just your recovery.
Compression for calf strains
Tears that occur in the calf muscles can make the calf swell up quickly. In the acute stage, an elastic compression bandage can be used to limit the swelling. However, it is important to distinguish between compression used for an injury and regular support stockings for everyday use.
