Taekwondo Torn Calf Muscle

During Taekwondo, I have torn my left and right calf muscles (on separate occasions). Ouch! As we age, our bodies become stronger but also less flexible and heavier. This leads to problems when you are a middle-aged athlete. Here is a quick summary of my torn calf symptoms and the exercise & stretching regime that I am using to avoid (hopefully!) future calf problems. However, this is my recovery program (and is not a medical recommendation). You should SEE A DOCTOR if you are hurt during Taekwondo. Please do not rely on the internet for your medical advice as you may need an MRI, x-ray, etc. Remember, you need trained medical advice in order to properly diagnose an injury and to recommend appropriate treatment. Don't make things worse!

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• My Torn Calf Symptoms & Recovery

  • During a Taekwondo sparring session, it felt as if I had been hit in the back of my calf with a ball. I actually turned around to see who had thrown "the ball". :) Of course, no one had thrown a ball. I had torn my gastrocnemius muscle (calf muscle). After experiencing a sharp pain in my calf, I was suddenly hopping around on one foot because I could not place any weight on my injured leg.

  • However, be careful as this experience can also describe a torn achilles tendon and that is a much worse injury. Please see a doctor to get a correct diagnosis.

  • The next day, my calf and shin was black & blue and swollen. Each time that I took a normal step, it felt like a knife being stuck in my calf.

  • During my doctor's visit, he poked and prodded my leg. In addition, he carefully examined my achilles tendon to determine if this had ruptured. Finally, he took x-rays in order to see if I had broken anything.

  • After I was diagnosed with a grade 2 calf muscle tear (tear in the medial gastrocnemius), my doctor recommended that I initially use crutches and/or wear an orthopedic boot (which helps to reduce the flexing of your foot and thus lessen the use of your calf muscle). He also suggested that I follow the standard R.I.C.E. therapy (Rest, Ice, Compression and Elevation). In order to reduce inflammation and pain, he suggested that I take over-the-counter ibuprofen.

  • Then I had to visit a physical therapist in order to work on a series of gentle calf exercises, calf stretches and calf massages. These were designed to make my calf stronger and more flexible as well as minimize any residual scar buildup in my calf muscle.

  • Lessons Learned - After healing, don't become complacent. Keep doing your stretches & exercises. I gradually tapered off after my first calf injury because I thought everything was fine. Of course, that was a huge mistake! :) Also stretch before, after and DURING Taekwondo (if you have any breaks) and give extra attention to your problem areas.

• Torn Calf Symptoms & Recovery Information from Various Medical & Sports Medicine Websites - Please see a doctor so you do not make this injury worse! Calf injuries can range from mild (grade1) to severe (grade 3). In addition, you can make your calf injury much worse if you return to your sports activities before your calf is fully healed. Therefore, please do not self-diagnose. See a doctor for appropriate medical advice.

  • About.com - Orthopedics Section

  • AustralianDoctor.com

  • eMedicine

  • Foot Education

  • NYU Langone Medical Center

  • SportInjuryClinic.net

• Calf Stretches - Please consult with your doctor or physical therapist before doing any of these stretches.

  • Standing Calf Stretch from Mayo Clinic - A standing calf stretch is usually done against a wall or fence.

  • Soleus Stretch from SportsInjuryClinic.net

  • Soleus Stretch 2 from SportsInjuryClinic.net

  • Advanced Soleus Stretch from SportsInjuryClinic.net

  • Gastrocnemius Stretch from SportsInjuryClinic.net

  • Advanced Gastrocnemius Stretch from SportsInjuryClinic.net

  • Heel or Toe Dips from About.com - Orthopedics Section

  • Pike or Runner's Calf Stretch from About.com - Exercise Section

  • Kneeling Calf Stretch from About.com - Exercise Section

  • Towel Pull from About.com - Orthopedics Section

  • Downward Facing Dog from About.com - Yoga Section

• Calf Exercises - Please consult with your doctor or physical therapist before doing any of these exercises.

  • Seated & Standing Toes Raises from About.com - Physical Therapy Section

  • The following are more advanced exercises because they involve weights and/or more intense physical activity. Only do these exercises after you are completely healed and have discussed them with your doctor and/or physical therapist.

  • Seated Calf Raise from About.com - Weight Training Section - Advanced exercises for when you are completely healed!

  • Standing Calf Raise with Light Weights from Mayo Clinic - Advanced exercises for when you are completely healed!

  • Squat Jumps from About.com - Exercise Section - Advanced exercises for when you are completely healed!

  • Jump Rope from WebMD  - Advanced exercises for when you are completely healed!