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Calf Tears and Tightness: Why They Happen and How to Stop the Cycle

Calf Tears and Tightness: Why They Happen and How to Stop the Cycle

Muscle Strain Tension Fatigue

If you’ve ever felt that sudden “ping” in your calf mid-run or late in a game, you know just how frustrating it can be. Calf tears and ongoing tightness are extremely common among runners and field sport athletes, and without proper rehabilitation, they often become a recurring issue.

Understanding calf tears & tightness

A calf tear involves overstretching or tearing of the gastrocnemius or soleus muscles, which are the powerhouse muscles behind every stride, jump, and push-off. The location and severity of the tear determine your recovery timeline.

What causes a calf tear?

  • – Sudden acceleration or change of direction
  • – Reduced ankle mobility, placing extra load on the calf
  • – Poor strength and endurance, particularly in the deeper soleus muscle
  • – Training load errors, e.g., sudden spikes in running distance or intensity

What does calf injury rehabilitation look like?

Research highlights that endurance, not just maximal strength, is crucial for calf resilience. Runners with recurrent calf issues often have good strength but poor fatigue resistance. Building both layers of the calf (gastrocnemius and soleus) is key to long-term success.

Rehabilitation will include early activation principles, including gentle range of motion and calf pumping exercises to promote healing. Following this, progressive strength work will commence, followed by eccentric loading (slow, controlled lengthening phases to improve muscle and tendon resilience) and plyometric reintroduction of hopping, acceleration, deceleration, and sprint drills to simulate sport demands. 

How can physiotherapy help calf tears?

Our South Melbourne Physiotherapist will identify which part of the calf is affected and tailor an individual management plan accordingly. We will assess footwear, running technique and recovery practices to ensure that the issue is not a repeat offender. 
Want to break the cycle of calf pain? Book a session at City South Physiotherapy and get a structured plan that keeps you strong, springy, and pain-free.

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