I need help to recover from injury please!

barbalari
barbalari Posts: 43 Member
edited 12:53AM in Fitness and Exercise
I am hoping that someone can offer me some advice on how to recover once and for all from an injured gastrocnemius (calf muscle). I first tore it a few years ago whilst running on the treadmill. On that occasion I stupidly stopped running suddenly and then set off again and I actually heard the muscle tear! By coincidence I was seeing my osteopath the next day who diagnosed me, strapped me up like a turkey and prescribed crutches for 2 weeks. I thought I had sorted it until a few weeks ago when I felt the unmistakeable burn again! This time I did it on the spin bike, I was properly warmed up and nearing the end of an intensive class. The thing is that no matter what I do, it just won't seem to heal. I am icing everyday, I've tried resting altogether, which makes no difference and I've tried to continue exercising, being very careful not to overstretch my leg. My knee is now starting to feel weird, like it's not aligned properly and my hamstrings are complaining. The gastrocnemius is still very tender to touch and burns at the slightest unguarded provocation. I've been wearing supports for the last 5 weeks but nothing seems to resolve the injury altogether. I am wondering if anyone has any ideas on how to fully recover; should I rest completely for a while or should I accept a long and uncomfortable recovery? Do I need to see a doctor? Is this injury going to be permanent? Apologies for the long list of questions but, having made such good progress on my fitness journey, I am upset and frustrated by this setback and I don't want to have to give up spinning which I absolutely love. Help? Anyone? :smile:

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Do I need to see a doctor?

    Well, it's usually a good idea to get a professional opinion for any orthopedic problem.

    Generally speaking, gastroc injuries heal best when the ankle is dorsiflexed - in other words, the toes pointed upwards. This lengthens the muscle. An easy way to maintain dorsiflexion is to wear a night splint.. both at night and while sitting, if possible. Get a splint that adjust incrementally to angles smaller than 90 degrees, like this:
    http://www.amazon.com/Adjustable-Plantar-Fasciitis-Splint-Medium/dp/B006L8N71Y
    Try to sleep on your back at night, or - if you sleep on your side - keep your knees as straight as tolerable. This stretches the calves.
    For the same reason, try to sit with your knees as straight as possible.

    Most shoes on the market actually tighten the calves, because of their raised heel. Try to avoid all shoes with an elevated heel - both for exercise and for everyday wearing. Good shoes include Keds, Converse, some flats, etc.

    Lastly, whenever you're not wearing the night splint, gently stretch the calves often - but only if it doesn't hurt. Here's how:
    https://www.youtube.com/watch?v=CkgkmbXz8Mo

    The knee issue might be from compensation in your gait?

    By the way, ice reduces blood flow, which slows healing. It's only useful for reducing excessive swelling.. which probably doesn't apply in your case.
  • barbalari
    barbalari Posts: 43 Member
    Thank you so much for such a comprehensive reply...I'm very grateful. From what you've said I may have made my problem worse, especially as I have training shoes with a heel and I've been icing all the time. I've been reluctant to see a doctor as trying to get a referral to physio or orthopaedics is like trying to find a golden ticket and I cannot afford a private referral. Thanks again for your help :flowerforyou:
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