Cramp Calf muscles (Gastrocnemius or Soleus)
What are leg cramps?
Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people who train hard, particularly running at some point and a common site for leg cramps is the calf muscles. The calf muscle group includes the gastrocnemius and soleus muscles.
Although the exact cause of leg cramps has not yet been successfully determined there are thought to be a number of possible causes including:
Dehydration (not taking on enough water, especially in hot conditions).
Low potassium or sodium (salt) levels.
Low carbohydrate levels.
Very tight muscles.
A bout of severe leg cramp may cause damage to the muscle. Fibres of the muscle may be torn due to the shear strength of the muscle contraction. If this happens the muscle will be painful for some time afterwards. It is essential the a full rehabilitation programme with sports massage treatment is undertaken to restore the muscle to it's original condition. The injury can be treated in the same way as a muscle strain.
What can the athlete do?
If you are suffering from a bout of cramp, stretch the muscles involved. Hold the stretch for as long as is necessary.
Gentle massage of the muscles may also help relieve the symptoms by encouraging blood flow.
There is a theory that states if you pinch your top lip then a nervous reaction causes the cramp to go - worth a try.
See a sports injury professional who can advise on rehabilitation and preventing future bouts of cramp.
What can a therapist do?
Use sports massage techniques to improve the condition of the muscle.
Advise on a stretching and strengthening to help prevent future bouts of cramp.
It may be that you are not getting enough salt in your diet and this is a popular theory about cramp, however there is so much salt in processed foods in the western worlds diets that lack of salt is an unlikely cause of cramp.
How can sports massage benefit the rehabilitation of this injury?
Massage can be beneficial in relieving cramp as it happens by stimulating blood flow and helping to stretch the muscle. Massage can also be of benefit in the days and weeks following a bout of cramp as well as in preventing cramp.
When the muscle suffers cramp it goes into spasm. The spasm squeezes the blood out of the muscle like a sponge preventing the muscle from getting its nutrients. In addition, if the spasm is severe then there may be damage to the muscle (a muscle strain).
The benefits of sports massage are to help to release tension in the muscle and stimulate blood flow. It can also help with stretching a muscle, particularly transversely or sideways in a way that normal stretching cannot.
Massage must not be performed during the acute stage of this injury - usually 48 hours after injury. This is because if the is still bleeding then heat and massage will increase bleeding, not stop it.
Rehabilitation (Calf muscle contusion)
Below is an example of rehabilitation guidelines. We recommend seeking professional advice before starting any rehabilitation.
Aims of rehabilitation
Control pain and swelling.
Maintain and improve both mobility and flexibility.
Restore muscle strength.
Return to full fitness.
Grade 1:
Rest, Ice, Compress and Elevate (R.I.C.E.) immediately.Use a compression bandage or heat retainer until you feel no pain.
Gentle calf stretching - hold for 30 secs, repeat 5 times daily.
Calf raise exercises - 4 sets of 10 repetitions 3 times a week.
Gradually build up the weight to strengthen the calf muscles.
The athlete should ease down your training for a week or two but no need to stop unless there is pain.
Grade 2:
Ice, compress, elevate, use crutches for 3 to 5 days.
Improve mobility with ankle mobility exercises (as long as it is not painful).
From day three (not before) apply heat (hot water bottle, hot baths, see a specialist for ultrasound).
When pain allows, straight leg raises (4 sets of 10 reps 3 times a week)
From day 7 start calf raise exercises (4 sets of 10 reps three times a week).
Swimming 2 to 3 times a week.
Cycling 2 to 3 times a week.
Begin stretching (hold stretches for 30 secs, 5 times a day).
From day 14 start to jog and slowly get back into your sports activities.
Grade 3:
Week 1: The athlete should seek medical attention immediately. R.I.C.E. (Rest, Ice, Compress, Elevate.) Use crutches.
Week 2: Pain free static contractions ( if it hurts don't do it). Heat with hot water bottle, hot bath or ultrasound. Double leg heel drop exercises if pain allows. Use no weight and do 4 sets of 10 reps every day.
Week 3: All of the above plus straight leg raises with weights. 4 sets of 10 reps 3 times a week.
Week 4: Pain free leg extension exercises, 4 sets of 10 reps 3 times a week. Swimming 2 or 3 times a week. Cycling 2 or 3 times a week. Start stretching exercises, hold for 30 secs, 5 times a day.
Week 5: Start jogging. Start squats, 4 sets of 6 to 8 reps 2 days a week. Gradually build up to sports specific exercises.
What are leg cramps?
Leg cramps are painful contractions of the muscle that happen involuntarily (i.e. without the athlete intending then to happen). Leg cramps affect most people who train hard, particularly running at some point and a common site for leg cramps is the calf muscles. The calf muscle group includes the gastrocnemius and soleus muscles.
Although the exact cause of leg cramps has not yet been successfully determined there are thought to be a number of possible causes including:
Dehydration (not taking on enough water, especially in hot conditions).
Low potassium or sodium (salt) levels.
Low carbohydrate levels.
Very tight muscles.
A bout of severe leg cramp may cause damage to the muscle. Fibres of the muscle may be torn due to the shear strength of the muscle contraction. If this happens the muscle will be painful for some time afterwards. It is essential the a full rehabilitation programme with sports massage treatment is undertaken to restore the muscle to it's original condition. The injury can be treated in the same way as a muscle strain.
What can the athlete do?
If you are suffering from a bout of cramp, stretch the muscles involved. Hold the stretch for as long as is necessary.
Gentle massage of the muscles may also help relieve the symptoms by encouraging blood flow.
There is a theory that states if you pinch your top lip then a nervous reaction causes the cramp to go - worth a try.
See a sports injury professional who can advise on rehabilitation and preventing future bouts of cramp.
What can a therapist do?
Use sports massage techniques to improve the condition of the muscle.
Advise on a stretching and strengthening to help prevent future bouts of cramp.
It may be that you are not getting enough salt in your diet and this is a popular theory about cramp, however there is so much salt in processed foods in the western worlds diets that lack of salt is an unlikely cause of cramp.
How can sports massage benefit the rehabilitation of this injury?
Massage can be beneficial in relieving cramp as it happens by stimulating blood flow and helping to stretch the muscle. Massage can also be of benefit in the days and weeks following a bout of cramp as well as in preventing cramp.
When the muscle suffers cramp it goes into spasm. The spasm squeezes the blood out of the muscle like a sponge preventing the muscle from getting its nutrients. In addition, if the spasm is severe then there may be damage to the muscle (a muscle strain).
The benefits of sports massage are to help to release tension in the muscle and stimulate blood flow. It can also help with stretching a muscle, particularly transversely or sideways in a way that normal stretching cannot.
Massage must not be performed during the acute stage of this injury - usually 48 hours after injury. This is because if the is still bleeding then heat and massage will increase bleeding, not stop it.
Rehabilitation (Calf muscle contusion)
Below is an example of rehabilitation guidelines. We recommend seeking professional advice before starting any rehabilitation.
Aims of rehabilitation
Control pain and swelling.
Maintain and improve both mobility and flexibility.
Restore muscle strength.
Return to full fitness.
Grade 1:
Rest, Ice, Compress and Elevate (R.I.C.E.) immediately.Use a compression bandage or heat retainer until you feel no pain.
Gentle calf stretching - hold for 30 secs, repeat 5 times daily.
Calf raise exercises - 4 sets of 10 repetitions 3 times a week.
Gradually build up the weight to strengthen the calf muscles.
The athlete should ease down your training for a week or two but no need to stop unless there is pain.
Grade 2:
Ice, compress, elevate, use crutches for 3 to 5 days.
Improve mobility with ankle mobility exercises (as long as it is not painful).
From day three (not before) apply heat (hot water bottle, hot baths, see a specialist for ultrasound).
When pain allows, straight leg raises (4 sets of 10 reps 3 times a week)
From day 7 start calf raise exercises (4 sets of 10 reps three times a week).
Swimming 2 to 3 times a week.
Cycling 2 to 3 times a week.
Begin stretching (hold stretches for 30 secs, 5 times a day).
From day 14 start to jog and slowly get back into your sports activities.
Grade 3:
Week 1: The athlete should seek medical attention immediately. R.I.C.E. (Rest, Ice, Compress, Elevate.) Use crutches.
Week 2: Pain free static contractions ( if it hurts don't do it). Heat with hot water bottle, hot bath or ultrasound. Double leg heel drop exercises if pain allows. Use no weight and do 4 sets of 10 reps every day.
Week 3: All of the above plus straight leg raises with weights. 4 sets of 10 reps 3 times a week.
Week 4: Pain free leg extension exercises, 4 sets of 10 reps 3 times a week. Swimming 2 or 3 times a week. Cycling 2 or 3 times a week. Start stretching exercises, hold for 30 secs, 5 times a day.
Week 5: Start jogging. Start squats, 4 sets of 6 to 8 reps 2 days a week. Gradually build up to sports specific exercises.
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