Feb 21st, 2019
I have recently suffered a calf injury and it doesn’t seem to be improving.
Unsure of the problem so unsure how best to let it recover.
What have you been doing since you injured it – and how long ago was it?
Do you have any bruising?
Let me know,
Running a 5k, at 90% pace approx 4.5k in.
The injury was 2 and half weeks ago. I have been cycling and swimming since without much trouble. Tried to run 2-3 times but only managed a few hundred metres before pulling up. I didn’t notice any bruising at the time.
Feb 21st, 2019
Far too much far too soon.
You’ve allow some good rest time but you haven’t replaced it with any strength or stretch work – which you need to do after a calf injury, such as yours as it’s due to an intrinsic weakness with your muscle.
You need to slowly progress single leg calf raises, both with a bent and straight knee. Start with 10×3. If single is too painful (no more than discomfort when doing it) then start with double leg heel raises.
After that give a gentle calf stretch with a bent and straight knee for 30-40 seconds but not at the very end of range.
Give it a few days then start to add some jumping for 30 seconds x 3 a few times a day then onto hopping.
Eventually getting back to recovery running – 1 min run, 1 min walk.
This is a super vague set of values and you’ll have to play it by ear – so if it hurts during or after you’ve done too much and will need to knock the reps down.
I've had ongoing knee issues for a number of years due to overall wear and…
Very punctual, thorough, explanatory and lovely knowledgeable staff.
Jeremy Parker is a genius he diagnosed my condition and cured me with just 2…
David Tieppo has given me very good physiotherapy. He has also been very helpful in…
Couldn't better the treatment that I received. Clear diagnosis,good communications & clear treatment pathway
So relieved to be able to see a physio during lockdown, especially as it was…
Both Matt and Rachel have been extremely helpful and pleasant at the same time!!
Very happy with all the process with Six Physio, from appointment booking via email that…
High quality, effective physio delivered within the framework of an efficient & friendly admin team…
Very thorough and constructive discussion on my injury and potential next steps.
Highly recommend Neil Gallagher the Physiotherapist at Six Physio, Neil was recommended to me by…
I had a great experience with Jenny and and the staff at the reception. Jenny…
It’s so easy at SixPhysio. So easy and relaxed, welcoming and warm. Camilla is amazing.
Diagnosed and fixed my issue in one session!! I couldn’t walk the day before!
Highly recommend Six Physio and especially the Pilates. They always manage to sort me out…
Great overall! Quick to get an appointment with your women’s health specialist who was so…