Calf Tear During Running Race

[Sangria Girl]

Hi, just looking for some general advice:

I tore my right calf muscle at the start of a 5mile race 8 days ago. I was racing on already sore calf muscles (5 days in a row of running on sand due to snow/ice), and probably started off too fast. Just 100m into the race I felt a sudden painful stabbing sensation in my calf.

I was diagnosed as having a calf tear, I would guess it's at least a grade 2 strain. I applied the RICE method for the next 3 days, and went to hospital to get it checked out - they gave me a tubigrip bandage to wear and crutches.

I just have a couple of questions regarding rehab:-

After 8 days do I still need to wear a compression / tubigrip?
I can only walk on tip-toe not with a straight leg on the injured leg - is this usual?
I'm still on crutches and walking with a limp - again is this usual for calf tears?
When may I start rehab - e.g. massage and stretching. At the moment I still feel pain in the calf, should I hold off stretching for a few more days?

When, realistically may I be able to start running again? Am willing to wait for it to be fully 100% healed before re-starting running.

Many thanks

[Heidi]

Hi
I'll try to answer your questions.
If there is swelling or bleeding still present then yes continue to wear the support to aid the removal of this.
In more severe calf tears I would say that is quite normal - the calf has obviously really tightened up to protect it - meaning the muscle has shortened and you can't dorsiflex the ankle.
I think you should be able to start some rehab asap. The best thing to do initially is active stretching. By this I mean moving the ankle through its full range of motion, gradually increasing if possible. Ankle circles and pulling the foot up towards you are ideal. Don't hold the position initially, just aim to keep it moving. This should be relatively pain free. You might find it is achey and stiff but avoid any sharp pain.
Massage can be used as soon as any bleeding has stopped and you will probably find this really effective. Usually after 8 days massage is fine, but a therapist will assess this for you.

[Sangria Girl]

Dear Heidi
Thank you very much for your advice. I'm now pain free when walking, so have started with the stretches and self massage - will be seeing a sports injury therapist for some deep tissue massage next week.

In terms of rehab for getting fit again, when would it be ok to start some weight bearing exercise? The injury happend 15 days ago & I feel fine walking now. Have done some gentle swimming and very gentle work on the stationary bike in the last 2 days.

Wondering when I can start some v gentle running again? Had hoped to run a marathon in April, so was really hoping to run again in february.

Thanks again for all your advice.

[Heidi]

Hi
Start with some exercises such as lunges and calf raises before you go running again. This will firstly test the muscle and secondly strengthen it.
I would give it a week of this and get a massage before you try running. Then just some walk run intervals first again to test it.