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#419277 - 05/16/09 01:08 AM Calf Muscle Tear
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
Two months ago I suffered what appeared to be a simple injury that I thought would be better soon enough. Turns out it wasn't a minor. Specially since I was lifting heavy weights on it which worsened it. When I realized I went to the doc first time and he told me it was a strain. He gave me some painkillers, I took em and told me to use ice and some gel to massage it in. Weeks after hardly any much progress. Now its been two months and I still have some of the injury. I need some ideas on how yo speed up recovery or what to do to it. I don't feel pain when I walk but when it involves running and jumping i easily get pain in my calves. I went to a second doc by the way which told me it was the fibers that were torn. I've been sitting on my butt for 2 months and I've become out of shape I'm 16 I operate best at weigths between 145 and 149 right now im in my 150s cause I can't work out. I shouldn't have tried deadlife concrete blocks on an iron bar, so any tips please help me.


Edited by LoneFox (05/16/09 01:12 AM)

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#419278 - 05/16/09 03:59 AM Re: Calf Muscle Tear [Re: LoneFox]
DavidMcF Offline
Newbie

Registered: 05/08/09
Posts: 13
Loc: Glasgow, Scotland
Rest it. Don't continue to work on it, you'll only worsen it.

See another Doc or a Physio for more indepth help.

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#419279 - 05/16/09 08:44 AM Re: Calf Muscle Tear [Re: DavidMcF]
MattJ Offline
Free Rhinoplasty!
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Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Muscle tears take forever to heal. Don't make it worse by over-doing it. Let it heal.
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#419280 - 05/16/09 09:23 AM Re: Calf Muscle Tear [Re: MattJ]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
I don't have money to go to anymore docs right now i notice when i massaged it feels a bit painful. I wonder if im doing the proper things. Is there any treatment i can give it to speed it up a bit and can i work my other muscles.

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#419281 - 05/17/09 03:23 AM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
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Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
You need to treat your rehab as a workout in itself. Its not glamorous, nor is it fun, but if you are to get back to activities at 100%, its something you need to do.

1. high impact work like running and skipping causes pain to the injury - SO DONT DO THEM!!! all you are doing is preventing yourself from healing.

2. If the injury happened during deadlifts, then the chances are that you have torn the soleus muscle. Again, avoid deadlift and squats at this stage, as they put great strain on this calve muscle.

3. Introduce contrast therapy to the injury every day (preferably 2-3 sessions a day)

This involves heating the area (heat pack or hot water bottle - not chemical spray or linament) for 10 mins, followed by cold for 5 mins (ice pack, or bag of frozen peas). Within the 10 mins heat, you can do gentle soleus stretches, and some manual massage of the area (yes, it will hurt).

each session should take 45 mins (3 hot/cold transitions).

Whilst dealing with this injury, there is no reason why you cant keep working out around the injury. Lighter resistance cycling for cardio and to keep you legs working, combined with non weight baring upper body work (machines and seated work).

You should give it a full 3 weeks of the above, and then test the leg by using a treadmill- warm up throughly with a brisk walk, then increase the gradient slowly(this puts strain on the calves). If it feels comfortable, then phase out the cycling in favour of hill walking for cardio. If the hill walk causes pain or 'twinges', stop immediately, and continue with your rehab plan.

If this is not completely healed after 4 weeks of rehab, you need a specialist medical diagnosis and treatment.
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#419282 - 05/17/09 07:00 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
thanks Cord but how does the soleus stretch go and won't going from hot to cold like make me catch a cold or something?

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#419283 - 05/18/09 03:57 AM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:

thanks Cord but how does the soleus stretch go and won't going from hot to cold like make me catch a cold or something?




Well, no that wouldnt make you get a cold anyway, but the contrast therapy is localised- that means that you rest the injured calve on a hot water bottle, or heat pack, and then when its time for the cold, you rest the calve on a bag of frozen peas or an ice pack. The rest of you remains at ambient room temperature

Soleus stretch (all you had to do was google)

http://www.youtube.com/watch?gl=GB&v=1i8QwoscojU

You have been making this injury worse for 2 months now, so if you havent improved dramaticaly in the next 1-2 weeks, you are going to have to find the cash for medical assistance.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419284 - 05/18/09 05:57 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
well that explains alot I've been using some chunks of ice in a damp towel and tie it to my my entire calf areas for 15 minutes each and afterwards i use a rag and bather in it hot water so perhaps i was doing it wrong.

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#419285 - 05/18/09 06:21 PM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
You can use deep tubs of hot and ice water, and submerge the lower leg- that would work, but a hot cloth rubbed over the area wont touch the problem- you need to thoroughly heat the injured area for the whole length of time.

You can get re-usable microwaveable heat packs from pharmacists/drug stores- they would do the job.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419286 - 05/18/09 07:06 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
so rest it the heat pack on the injured area 10 minutes on each part? since its kinda wide. What i did when i had the damped towel with ice tied to it was elevate it. Damn im so [censored] at this injury. I've gained weight, my reflex is sloppy and my chiseled abs are fading.

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#419287 - 05/18/09 11:30 PM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Quote:

so rest it the heat pack on the injured area 10 minutes on each part? since its kinda wide.




Your calves aren't that wide

If you get a large heat pad, or use a hot water bottle (you have seen those right? They are used as bed-warmers), then you will find resting the back of your lower leg on one of these devices will increase blood flow to the area. The more blood that reaches the injury, the more healing properties reach it.

As for the rest of your body, no reason to sit around doing nothing- follow the guidelines I gave you, and you can work around the injury just fine.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419288 - 05/20/09 08:12 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
I tried it today, but i when I massaged it the pain slightly felt like it had spread or maybe it was because i massaged it after icing it. I'm doubting the advice or anything its just that well during the two months I've tried so much remedies and it still remained the same. Plus keeping 3 sessions up with it is hard since i got school


Edited by LoneFox (05/20/09 08:44 PM)

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#419289 - 05/23/09 05:48 AM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
1. you massage during the heating, not during the icing.
2. This is not a quick fix. You have injured your body, and then carried on training, further damaging the area. Imagine if you had cut yourself - you would get it stitched and rest the area to let it heal right? Just because you cant see the damage you have done, doesnt make it any different.
What you have done is like tearing open a cut every day preventing it from healing, so over the months, the damage has been pretty bad. Its going to take time to heal, not just a quick rub better and off you go.
3. 3 sessions a day shouldn't be a problem. 1x am before school, 1 x lunchbreak, 1 x before bed. If you cant get access to heat and ice at lunchtime, then take some oil to school and just massage the calve steadlily until it feels really warm, and then do your stretches- better than nothing.

I seriously think you need in person, professional advice on this - sell your playstation, or give up drugs, or rob an old lady, or do some other thing that teenagers do to get cash, and invest it in a session with a registered sports physiotherapist.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419290 - 05/24/09 03:10 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
Been talking to the track coach at my school, gave me similar advice with the heat and oil but he said stop the icing. He told me that because the icing is used when the injury is fresh and heat is used after to improve blood flow for healing.

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#419291 - 05/24/09 04:38 PM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
Heat on its own is a common treatment post 48-72 hours. Contrast therapy, however, involves vaso dilation and contraction, which can have benefit in 'flushing' the damaged area.

No biggie, and i would not only go with the advice of your coach, but would ask him to oversee how you do it to ensure correct application.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419292 - 05/24/09 10:40 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
hmm it sounds clever. vaso-dilation and vaso-constriction but how do they really flush out the damage. Well he showed me the soleus stretch in dynamically and regularly. Can I still do push pus although its in the calves and I'm limited with a 5 pound weight which is extremely light now.

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#419293 - 05/25/09 12:56 AM Re: Calf Muscle Tear [Re: LoneFox]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
they flush out the damage through increasing blood flow to the damaged area with heat (vaso-dilation). The blood brings lymph- white blood cells that heal and repair damaged tissue.
Having done this, the blood at work tends to accrue waste products from the damaged area.

You then force those waste products out of the area quickly with ice (vaso-constriction)- like squeezing a tube of toothpaste.

Keep alternating and the upshot is that you increase healing properties in the area.

As for push ups, normally, I might say yes, but this is a long term, chronic injury, and you cannot afford to put unnecessary strain on it, so no, avoid them.

As for the soleus stretch, do not even think about the dynamic or ballistic versions yet, stick with the static, developmental stretch- hold it for 30-90 seconds, depending on comfort and ability.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#419294 - 05/25/09 03:29 PM Re: Calf Muscle Tear [Re: Cord]
LoneFox Offline
Member

Registered: 11/19/08
Posts: 29
Wow that was good advice Cord I understand it so well so well since I've done human and social biology. Guess shadowboxing is out of it too since my legs will move to give power to the punch. I have an ab lounge though but haven't been using it since the part to put my legs when i crunch for long i use to feel the pain in it so i stopped.

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