Rehabilitation (Calf muscle contusion)

Below is an example of rehabiltation guidelines. We recommend seeking professional advice before starting any rehabilitaton.

Aims of rehabilitation

Grade 1:

Rest, Ice, Compress and Elevate (R.I.C.E.) immediately.Use a compression bandage or heat retainer until you feel no pain.
Gentle calf stretching - hold for 30 secs, repeat 5 times daily.
Calf raise exercises - 4 sets of 10 repetitions 3 times a week.
Gradually build up the weight to strengthen the calf muscles.
The athlete should ease down your training for a week or two but no need to stop unless there is pain.

Grade 2:

Ice, compress, elevate, use crutches for 3 to 5 days.
Improve mobility with ankle mobility exercises (as long as it is not painful).
From day three (not before) apply heat (hot water bottle, hot baths, see a specialist for ultrasound).
When pain allows, straight leg raises (4 sets of 10 reps 3 times a week)
From day 7 start calf raise exercises (4 sets of 10 reps three times a week).
Swimming 2 to 3 times a week.
Cycling 2 to 3 times a week.
Begin stretching (hold stretches for 30 secs, 5 times a day).
From day 14 start to jog and slowley get back into your sports activities.

Grade 3:

Week 1: The athlete should seek medical attention immediately. R.I.C.E. (Rest, Ice, Compress, Elevate.) Use crutches.
Week 2: Pain free static contractions ( if it hurts don't do it). Heat with hot water bottle, hot bath or ultrasound. Double leg heel drop exercises if pain allows. Use no weight and do 4 sets of 10 reps every day.
Week 3: All of the above plus straight leg raises with weights. 4 sets of 10 reps 3 times a week.
Week 4: Pain free leg extension exercises, 4 sets of 10 reps 3 times a week. Swimming 2 or 3 times a week. Cycling 2 or 3 times a week. Start stretching exercises, hold for 30 secs, 5 times a day.
Week 5: Start jogging. Start squats, 4 sets of 6 to 8 reps 2 days a week. Gradually build up to sports specific exercises.