Calf tear or 'Gastrocnemius tear' - how to keep exercising while healing?

jaxxeemom

Hello there! I normally go to Cardio Tennis (which I absolutely love!! btw) a couple times a week but I usually drive. Last week I decided to ride instead as it's getting lovely out. Well, I was running late for class so I put my legs to the metal and then did an hour of cardio tennis. My legs were jelly. Then another 6.5mile ride home... Next class my calf feels like something is going on in the muscle. During class I felt like I pulled it a bit but took it easy on the running side of things. 4 Days later I go to another class and I felt a definite little pop in calf! Ouch! I'm still limping... the Pro at the club says that's the most common tennis injury he's seen and they call it 'tennis leg' or a 'Gastrocnemius tear'.

My question is, what can I do to keep exercising while doing absolutely nothing with my calves? This is going to kill me not exercising but I hear it needs time to heal properly otherwise it'll keep re-appearing every time I play.

tcarp8

I think you need to give your body a rest. I once tore both plantar fascia ligaments whilst running a marathon. Rest was the only thing that helped me heal.

hazleyes81

I had something similar happen but with my hamstring tendon just a few weeks ago. I tried to push through for a few days but then had to force myself to go easy for ten days. I still did bike rides and took the dogs for walks (no running or weights). Now it is feeling good to go; still slight aching during runs but getting lighter and lighter. Dial it way back for at least a week and a half. It's better then aggravating it and delaying the healing or increasing the injury.

Jacob1020

Perhaps not to add anymore stress to your body, but focus more on the diet for now, get rest and not to reduce calories only in your calorie deficit may be a good idea.

ClubSilencio

You should rule out a stress fracture. Is there swelling?

I've had calf strains before and they can linger. You should do RICE until you can see a doctor. If it's really a tear I'm afraid you'll be out of commision for awhile. A PT would be able to tell you what exercises you can and can't do. Between healing and rehab it could be awhile before your next Cardio Tennis class.

The worst thing you could do is keeping trotting out to the gym not knowing what's wrong with your calf only to make it worse. This muscle group is involved with nearly everything. Maybe your gym has a rope pulling machine you could use with your leg sticking up in the air. That's what I used to do -- one-legged exercises lol. 'Arm Bike' machine is another one. But you still need to rehab the injury in the meantime and for that you will need to be diagnosed first. Healing in and of itself will produce scar tissue. There's a lot to deal with here. Please seek medical help early and get your ducks in a row.

jaxxeemom

Thank you guys, I will rest and take it easy for at least a week and a half and then re-assess. Goodness gracious me. I have had some ice on it, there doesn't appear to be any swelling but it feels like there should be. Thank you yes! Focus on diet!! I like the mindfulness of watching calories while injured, I shudder at the thought of that being out of commission for a while. I'm usually such a strong person, this is hard for me but I guess I need to make an appointment with the doctor... Thank you for the great replies! I'm sure I can be creative with some arm or one-legged exercises : )

Azdak

You might be able to do something that has less calf flexion, like a stair master (pedal kind). I did the same thing a week ago. Have done some pretty good SM workouts w/no pain during or after. Was pain free for several days--tried to run today and nope, no joy. Tightened up almost instantly. It can be pretty crushing, but this is one you can't rush (trying to talk myself off the ledge).