How you hurt it...: Im a dance instructor. I got hurt by overstreching going heel down on a step, did not warm up before besides im in bad shape as im have been recovering from a groin injury for two months. My phisio told me next day to keep dancing and after one week he gave me stretching and strenghtening exercises. hills up and down on a step 10 repetitions 2 sets once a day. I could to the latter without problem but the dancing made it worse, i asked if i could keep dancing he said no problem. So after two weeks i changed phisio and he gave me a jumping exercise on toes back and forth with left leg forward and viceversa, he gave me more frequent mild stretches. the jumping made it worse, and now i could not even do first strenghtening exercise the other phisio gave. since last two weeks i have been resting. he told me to walk 10 steps eveyry half an hour and since last week 20 steps. there was no pain doing this and was continuing my streching. two days ago i tried walking backwards, 10 steps 3 times a day only for one day. Did not hurt at the moment, but next day my calfs were sore. Soreness went away after walking more than usual as i was planning to increase walking this week, but in the afternoon they were sore again, Today after two days today my calfs are sore again. this goes away with ice and heat. My new phisio has told me to increase to 4 minutes walking every half an hour. Im not sure what to do. I have cancelled my classes.
When you hurt it...: I injured my calf 4 weeks ago.
Your pain level (1 is low, 10 is high pain): level 4 no acute pain. like burning sensation is like when you you run too match with a very mild calf strain. Im sure if i push im going to get hurt. I keep walking my 20 steps each half an hour and seem not to bother too much.
Your age and overall health...: Im 42 and I have been getting very weak as I have been having groin problems for two month. while injured on the calf 7 days ago i got that problem back again and also got a mild strain in my adductor groin(thanks to your video after seven days there is no more pain related to either problem. im doing your streching but dont know how many times a day i should do that).
Any other information you feel is relevant...: I use to half calf problems however the streching solved the problem but then i just overstreched without warming out, and a mild strain has become worse.
YOUR INJURY COULD BE...
Calf Strain
REHAB YOUR INJURY BY...
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Active Rest: Pain-free activities are ok.
Walking: Pain-Free and on level surfaces. Progress to pain-free hills, stairs, incline, decline.
Massage: Massage up and down along your calf and also across your calf.
Stretching: Continue heel stretch, pain-free.
Mobilize Nerve: Lay down on your back with both legs extended. Use a rope or band and wrap around the ball of your foot. Keep your leg straight and pull your toes towards you. Come up until you feel the stretch down the back of your legs or feel your symptoms. Pump your foot up and down, keeping your leg as straight as you can. Do not hold the stretch, continue to pump into the pain and out of the pain. Continue for two minutes on each leg.
Jumping and Dancing: Slowly get back into dancing. Start utilizing your feet and toes and progress to jumping and higher speeds.
