Strained Calf

No stretching.

Massage and roll every day.

Keep running but use shoes with more cushion.

Once rehabbed, transition to lower drop + less cushion shoes.

Enjoy your strong calves!

Thanks, but I can't run right now, haven't been able for 2.5 weeks. I need to let it heal before running, that's what caused one of the pops. But I think the stretching wasn't helping at all. Thanks again!

I did the same thing last fall and I was out for 2 months. Couldn't run a step. Had to build up VERY slowly over the winter and am finally back to where I was. I'm 42 so I'm sure that contributed to the recovery time. Stretching didn't help me, only rest.

I had a (mild) calf strain recently for a month or os from using spikes on track. I managed to keep running but couldnt do anything at a fast pace beyond 1/2 minutes before it flared up . A Physio I know (well in his 70's now) helped me sort it out this way:

- He gave a couple of deep massages on the area, trying to flatten the "lump" (if it makes any sense) and get rid of the tightness.

- Had me doing a lot of calf drops as soon as not painful (those originally for the Achilles) but without stretching the tendons going down. Just the calf. When i got in the routine i did them while holding some weights (4kg). I got sore at the beginning but without pain

- No direct stretching whatsoever on the part at any time when it hurts

- If the pain is just "dull" is ok to run on it. Ideally you know you are over it when you manage to do a long run which allows a full rotation of all the fibers, included those affected

- if the pain is sharp no running - you might get it worse and get to a tear.

- I have found very useful to wear calf sleeves at the beginning when it was hurting with a bit of compression on the area. Now i am using them everytime i am doing some fast session or when i am doing a long run.

It took about a month and half before i could go back to do some speedwork and other faster pace. The key is to make it stronger when you are out of it

My story mirrors yours closely.

Step 1) Don't injure it further.

- Do not run on it until you are 100% pain free. You can run through tendonitis, but with a muscle strain the risk of re-injury is very high. You can go from "just some tightness" in that spot to "pop", re-injured, in just one step. I did it twice.

- No stretching or strengthening until you are 100% pain free.

Step 2) Apply treatment.

- Massage is pretty much all there is. I recommend cross friction massage, as it is supposed to break up the scar tissue better. Basically, just dig in to the affected area, find the knot, and knead it sideways instead of up and down. Do not use lotion or oil, your hand is not supposed to slide over the skin. I found this to be more effective than a massage therapist (which I tried), and much more effective than the foam roller. Shoot for about 20min per day at least. If you do it right it will be painful and that is all you can stand.

Step 3) Once the massage is not longer so painful, that's the sign to return to running and start rehab.

- Keep it slow for maybe a week, and gradually test out faster paces.

- If it hurts at all, turn around and go home.

- Continue your massage routine.

- Start stretching and eccentric heel drops

- Calf sleeves seemed to help

Some additional reading:

https://www.runnersworld.com/injury-treatment/calf-heart-attacks

http://www.active.com/articles/rub-out-chronic-muscle-tears-with-cross-friction-massage?page=1

Graston