THIS HURTS!
What hurts...: Calf in both legs.
How you hurt it...: Im a dance instructor. I got hurt by overstreching going heel down on a step, did not warm up before besides im in bad shape as im have been recovering from a groin injury for two months. My phisio told me next day to keep dancing and after one week he gave me stretching and strenghtening exercises. hills up and down on a step 10 repetitions 2 sets once a day. I could to the latter without problem but the dancing made it worse, i asked if i could keep dancing he said no problem. So after two weeks i changed phisio and he gave me a jumping exercise on toes back and forth with left leg forward and viceversa, he gave me more frequent mild stretches. the jumping made it worse, and now i could not even do first strenghtening exercise the other phisio gave. since last two weeks i have been resting. he told me to walk 10 steps eveyry half an hour and since last week 20 steps. there was no pain doing this and was continuing my streching. two days ago i tried walking backwards, 10 steps 3 times a day only for one day. Did not hurt at the moment, but next day my calfs were sore. Soreness went away after walking more than usual as i was planning to increase walking this week, but in the afternoon they were sore again, Today after two days today my calfs are sore again. this goes away with ice and heat. My new phisio has told me to increase to 4 minutes walking every half an hour. Im not sure what to do. I have cancelled my classes.
When you hurt it...: I injured my calf 4 weeks ago.
Your pain level (1 is low, 10 is high pain): level 4 no acute pain. like burning sensation is like when you you run too match with a very mild calf strain. Im sure if i push im going to get hurt. I keep walking my 20 steps each half an hour and seem not to bother too much.
Your age and overall health...: Im 42 and I have been getting very weak as I have been having groin problems for two month. while injured on the calf 7 days ago i got that problem back again and also got a mild strain in my adductor groin(thanks to your video after seven days there is no more pain related to either problem. im doing your streching but dont know how many times a day i should do that).
Any other information you feel is relevant...: I use to half calf problems however the streching solved the problem but then i just overstreched without warming out, and a mild strain has become worse.
YOUR INJURY COULD BE...
Calf Strain.
REHAB YOUR INJURY BY...
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Active Rest: Pain-free activities are ok.
Walking: Pain-Free and on level surfaces. Progress to pain-free hills, stairs, incline, decline.
Massage: Massage up and down along your calf and also across your calf.
Stretching: Continue heel stretch, pain-free.
Mobilize Nerve: Lay down on your back with both legs extended. Use a rope or band and wrap around the ball of your foot. Keep your leg straight and pull your toes towards you. Come up until you feel the stretch down the back of your legs or feel your symptoms. Pump your foot up and down, keeping your leg as straight as you can. Do not hold the stretch, continue to pump into the pain and out of the pain. Continue for two minutes on each leg.
Jumping and Dancing: Slowly get back into dancing. Start utilizing your feet and toes and progress to jumping and higher speeds.
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Hi, I have really badly pulled something on the back of my leg behind my knee. I have been keeping it warm but it dose not get any better. I am also a dancer. Please make a video for me, it would help so much since I am in soo much pain! :( x
whinniesquide 2 weeks ago
i hurt my calf 5 months ago. It gets a little better and then I relapse. I finally found out that the snapping sensation in the center of the belly of my calf is the plantarius muscle/tendon.Gentle calf stretches (with leg straight back and front leg at 90 degrees helps some but if I walk even 50 yards, it comes back and I have to stretch again. The snapping is sometimes very painful. Is there a way, other than an MRI to tell if the muscle/tendon is torn? I don't see swelling.Try nerve glide?
takforalt 4 weeks ago
Oh i forgot to tell you its not my calf its my thai there is like a big gainourmous not :'(
Rek999999999 7 months ago
YOU NEED TO HELP ME PLEASE I WAS SITTIN DOWN IN SCHOOL AND NY LEG KINDA HAD A REACTION I FELT A NOT IN MY RIGHT LEG SO IT POPPED COMPLETLY MAKING MY LEG TO STRETCH OUT AND EVER SINCE THEN MY WHOLE LEG HAS BIN NOTHING BUT PAIN I FEEL LIKE THERE IS A NOT IN MY MUSCLE I TAKE SO MANY MUSCLE PAIN KILLERS AN CREAM THAT NUMS NY WHOLE LEG PLEASE TELL ME SOMETHING:'(
Rek999999999 7 months ago
This advice is pretty much what you'll hear if you go to an Orthopedist &then PT for calf strain (I always call it a pulled muscle). I've had this off &on for 20 years. The only thing that really helps is to take 6-8 weeks off. I almost never do this, but it sure helps. #2- Don't start jumping/running until you've got that thing stretched out. You should be generally "stretchy", i.e. you can touch your toes. &you should be warmed up "stretchy", i.e. you have done calf stretches before w/o.
236Hokie 10 months ago
Not everybody has access to a doctor and many doctors are shockingly careless. I am still hoping to get an MRI but not yet.
I live in San Francisco and have seen two doctors for my knee injury; still no MRI. THe first doctor told me that I was OK and to lay off activity for 2 days. Yeah right! A week later and I am in pain and now seeing bruising appear. Idiots.
dhtmlkitchen 1 year ago
@merrickmcbride16 same thing happened to me...worked my calf muscle first time in three months....what a mistake....damn this hurts
kfeder76 1 year ago
@karamation well i used some generic icey-hot and it helped a little but it will go away within a couple days...which sucks i know.
merrickmcbride16 1 year ago
@merrickmcbride16 wow lol , same scenario here and im in the second day and man it KILLS i walk like a goofy , i know im 10 months late but how did the pain go away?
karamation 1 year ago
my claf only hurt when i skateboard but i never feel on it or hurt it before it jus randomly started hurting
blackreynolds 1 year ago