The Guru explains the 5 day Rule to Brian: nothing, stretch, strength!

Hi Guru,

I was playing tennis yesterday and felt something pop in my calf. It was quite sore yesterday but it it is better today. I can walk around with some difficulty.

Do I need treatment, rest, or both?

Thanks,
Brian

Hi Brian

5 day rule.

Do nothing for 2 days, slowly add some gentle stretching for the next day then for the final 2 introduce some strength – calf raises on a bent and straight knee.

This is either kill or cure and will decide if you need treatment or not – most don’t.

The initial rest is for if your torn anything and is bleeding. The day of gentle stretch is to help “realign” muscle fibres – but will make you worse if it’s a true tear, hence go easy. Think restoration of length not gaining extra motion. The final 2 days are to up your motor control – don’t do blistering amounts of calf raises but just enough to make sure your cal knows that it got to work under load.

Rule 6 is if there is any bruising or lumps or bumps then don’t do any of the above – and go to see someone sooner rather than later.

The Guru

Six Physio