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Breakdown of the calf: self-therapy can help.

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You have a breakdown of the calf. Your doctor made the diagnosis. Discover the interest of self-rehabilitation to complete your physical therapy.
Although a rapid recovery takes your heart, you may not have the time to go to your therapist three to four times a week. It is possible to limit the frequency of sessions by performing self-rehabilitation at home. This program helps you regain a good muscle function. Thus, in 6 to 8 weeks,
your calf finds the strength, flexibility and elasticity to run, speed, jump and even go to the net!


A breakdown of the calf is a muscle tear. It also bears the name "tennis -Leg". This is a typical injury tennis forties, poorly heated or tired trying to recover cushioning! In fact, it also occurs during running, acceleration and jumps. In these circumstances, the heel portion to the ground tracking of the Achilles tendon and muscle membranes. The fibers contract and vigorously back. The junction area is torn! Vessels are shredded and bleeding occurs often at the root of a large hematoma.
During this traumatic movement, the Achilles tendon is also quartered! It can break! Please note, the treatment does not go through early rehabilitation and often involves surgery. The diagnosis must be precise!

1 Adopted GREEK! Ice, rest, elevation, compression.

Ice cream
If your calf is swollen, the glaze at least 3 times 20 minutes per day. Do not forget to protect your skin with a machine, typically a towel. Cold closes the blood vessels and reduces bleeding.

Reduce your activities to avoid getting hurt. To relax the calf, wear heels. Women have an advantage! Men can choose the "jogging" and even add heel. In case of very intense pain with walking, you can, for a few days, you move into "protected support." You put your heel and both crutches simultaneously. You pull down the steps and then you push with both crutches and foot. Immobilization and lack of support are against inappropriate. Your hematoma could form a crust that cause muscle adhesions anarchic sources stiffness, pain and recurrence. Besides blood stagnation could be the source of a clot in a vein, the famous phlebitis!

Rehabilitation is like the plumbing! To promote drainage of the hematoma, as soon as possible put your highest peg your hip. At night, put books under the feet of your bed This method is more effective than the pillow under the heel because the large vein located in front of the pelvis does not fold, it will disrupt the flow of blood.

Compress with a circular band the swollen area limits the expansion of the hematoma. Nevertheless, it is more effective and less dangerous for traffic donning compression socks or "recovery". The first exercise decreasing pressure from the ankle to the back of the knee, the second from the bottom to the top of the calf. Both promote the drainage of the hematoma. Warning, these socks are useful only standing because the veins are dilated by the weight of the blood. Must be removed at night to avoid crushing the small blood vessels.

perhaps you used to take aspirin for muscle pain! It is not used much. But this time, it is forbidden! Aspirin promotes bleeding. It prevents small blood cells responsible for plugging vascular injury, platelets, from sticking to each other. The result: muscle gap is not filled, the bleeding worsens and the hematoma is very large! Other anti-inflammatory properties have similar although less pronounced. They are also discouraged in the days following the breakdown.

Tense, stretch your muscle!
Progressive muscle work is essential to get a nice scar. Initially, simple contractions foot in a vacuum, creating pressure variations that contribute to the drainage of the hematoma. Later, working against resistance and gentle stretching are welcome. Pursuant to the proposed exercises, you have to gradually increase the load, the magnitude and speed of movement. These tensions set awaken young muscle cells in the periphery of the injured tissue. They contribute to the production of elastic fibers within the new envelopes muscle.

A measured and gradual stress contributes to the formation of a quality muscle tissue.
In the absence of stimulation, little muscle is reconstituted, the scar is only the crust and fibrosis from the hematoma. It sticks and hurts during disaster recovery. Rigid and brittle, it is the cause of recurrence. Attention, however! If increasing activity allows adaptation and 'mechanization' of the scar, too energetic tension starts sustain injury. Go slowly, no exercise should not be painful!
From the first days

Exercise 1 :
Lying face down, walk into the void, spread then back tiptoe slowly. Take the opportunity to gain amplitude and put the calf slightly tensioned. Conversely, also realize small faster movements to stimulate drainage of the hematoma.

A few days later, according to your feelings:
Exercise 2:
Sitting, foot resting on the ground. Go up and slowly lower heels. In this position, knees bent, calves are somewhat strained, the tensioning is limited to the scar. We work force more serenely.

To increase the resistance, place your hands or bag on the thighs. You can also cross your legs and place your foot on the opposite knee injured side.

For each exercise, do 6-30 movements several times a day. Once you succeed with ease, increase the load.

Exercise 3:
Lie on your back. Spend a scarf under your foot peak. Gently pull and pull your toes toward your face, just below the pain threshold. Keep the position for 10 seconds and then reduce the tension a while. Repeat step 2 to 5 times. Perform this sequence at least 3 times per day.

In the weeks following, depending on your feelings
Exercise 4:
Standing, resting on 2 legs, stand on tiptoe. Go back down gently. Start by relying more on the healthy side. As the days, switch your weight more injured side. Two to three weeks later, you lift only with the injured limb. You can go to the exercises 5 and 6.

Exercise 5:
This is a neighboring motion exercise 4 but your hands are resting on a wall and your heels are discarded. In fact, you perform the gesture on a greater range and lowering the heel joins a stretch in your calf. Stay in the down position for about ten seconds and then go back up. To progress, you press increasingly on the injured limb and gradually your feet away from the wall.

Exercise 6:
Sitting in chair edge, make a "elastic" movement. Perform lap mounted. Peel off and rest your foot peaks. Work cushioning and recovery. You retie gentle with jump mechanics.

R├ęentra├«nez your muscle and get fit!

Walk: Abandon your crutches as soon as possible. Gradually reduce the height of your heels. File down a little each day your heel cork. Increase gradually as the length and speed of your travels. On the stairs, first mount foot flat and then gradually let your heel into the void.

Pedal. On bike room, you very easily measure out your effort. Your weight rests on the saddle. Your ankle moves very little, calf working statically. The absence of tensioning helps maintain the endurance of your muscles and your heart. Quickly you can "crush" the heel to create a little tension in your calf. Later, pedaling dancer to put weight on your feet and find a nearby gesture of the race.

Swim, aqua jogging. As soon as you can wander foot flat, going to the pool. Swim! The crawl does not pull on the calf. Breaststroke allows movement draining without the pressure of body weight. At the beginning, do not push in the latch on the wall. Beware the cramp! Do not use excessive force and take a few sips of sports drink every 10 minutes. Clinging to two aqua fries, run without support in water. Later, with the help of Archimedes, Jump around the water. gradually reduce the depth to increase the load.

Trottinez, run, jump. A month after the injury, put on your jogging. For some drives, put a small heel ... on both sides to avoid back pain. Warm up at least ten minutes walking more quickly, you do not stretch. Continue alternating walking and trotting. Gradually increase the duration and speed of the race. Make your flexibility late in the session. After 6 weeks, begin the progressive accelerations. Integrate some more tonic lateral movement. At 2 months, you can often running, sprinting, jumping! The competition is possible! Forgot your calf

Dr. St├ęphane Cascua
Sports medicine

Doctor St├ęphane CASCUA. - 25 janvier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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