Ripped Calf Muscle recovery final stages...

[JackF]

Thanks... this is exactly what I was looking for. Very few sites online that mention the steps taken for recovery at this stage.

To answer your question, the pain in my calf was on my inner left leg/rear from where the bottom of the calf muscle just bulges out to the center. Both I and the doctor could feel the tear, a sideways "T" shape running longer on the vertical.

I have gently tried the first three of the exercises/stretches you list and already if feels less tight than before. It was slightly painful, but I was careful not to overdo it. I'm also going to try some light massage of the area.

I'll continue with these steps you suggest. Again, I'd rather have this healed right the first time then risk a repeat injury and even longer recovery.

Another question: I've been doing an exercise bike with no ill-effect on the calf. I have a rowing machine avail. but worry that would be too much stress. Someone has also suggested using an elliptical machine as another possible alternative.

A good idea or no? This, with the understanding that anything that causes sudden or major discomfort in the recovering muscle, I'll avoid.

[physiofixme]

The exercise bike is fine. DON'T use the eliptical trainer. I'm not a big fan of these as the motion of it causes you to lift your heel earlier than you would with normal walking (or running) which actually engages your calf muscle earlier and causes it to do more work! I have seen people actually cause themselves calf and achilles tendon injuries from using these machines.

The rowing machine may put a little too much stress on your calf too so maybe stick to the exercise bike for now.

[JackF]

Hey,

Just a few days later, and I'm logging on to say a big thank you. I know one of the frustrating things for medical professionals is when a patient doesn't take the advice and then complains of a lack of results.

But I've done the stretches as you suggested here, and I'm really impressed with how quickly they've made a difference. I have less pain, more mobility, and for the first time in 4-5 weeks, feel confident this annoying injury won't plague me forever.

I checked this with a friend who is an osteopath, too, and he seconds everything you said in your list. On your recommendation, I left out the elliptical trainer. We're traveling (visiting family), so the exercise bike isn't available to me this week. So I'm making due with resistance exercises.

Might start incorporating some walking today. I think I'll be able to start up a very light (interval) running schedule next week, careful to pay attention to how it's feeling, etc.

Anyway, I just want to reiterate that this is working. Anybody who seeks this out in the same way I have out to bookmark this page. Thanks again!

[JackF]

Sorry... forgot to add...

* Stupid as it may seem, I have never done the soleus stretch before. Didn't even know about it. I'm a beginning runner, in relative terms (been at it, this time around, about 10 months). Even though I'm pretty sure it's the other calf muscle that I injured, this is a great stretch. Definitely to become part of the regimen from now on.

* I did note that you mentioned it might take a few weeks. So I'll move ahead with that in mind. At the time of my first exam, about a week after the injury, the doctor I went to in Paris said to do no running for at least three weeks. At the end of that period, it was pretty clear that was still too soon.

* I did find one other page that ran through what was happening in recovery for this in particular. Don't know the URL now, unfortunately. But threes seem to be the number here. Three grades of injury (mild to severe, with 2-3 weeks recovery for mild; 4-5 weeks for moderate; as much as 3-4 months with possible surgery for severe). Three phases of recovery, with the rip in the first stage, requiring rest, ice, compression, elevation; collagen etc. helping to close the rip in the second, with more rest and toward the end possible passive stretching; and scar tissue forming in the third, with active stretching (I might have some of that wrong, and please feel free to correct... but somehow knowing the phases also seemed to help reinforce what to do in each stage).

This is an awful lot of commentary from me, I know. Apologies.

Just that I was pretty glad to have re-discovered some level of post-40 fitness. And dismayed to get sidelined like this. I'm certain I'm not alone -- in fact, I imagine you've got some pretty busy times ahead with the all those Boomers out there, taking up rock climbing, etc. at an age when grandparents used to happily collapse into their Barca loungers.

[physiofixme]

Glad to hear it is feeling better. Progress slowly however. These things have a way of resurfacing if you do too much too soon!! Good luck.