A strained calf or hamstring is very painful and slow to resolve. The best standard of care for strains is a combination of gentle massage to prevent blood from pooling, needling to lengthen damaged fibres of the muscle and rest to allow the tissue to heal. All of that takes time and money so, like all injuries, prevention is better than a cure.
Preventing posterior chain injuries needs to happen in two parts: specific strengthening, and warm-up.
Strengthening the calves and hamstrings will increase their load capacity, and prevent strains and other injuries. For a full and detailed program to build hamstring and calf strength, speak to a personal trainer or exercise physiologist. These are the movements to look out for:
Hamstrings strengthening exercises will involve a knee-bend and hip extension against resistance (deadlift, open-angle hip-thrust, leg curls, etc.)
Calf strengthening exercises will involve plantar-flexing (pointing) the foot (heel raises etc.)
Check out this video.
For more information on calf or hamstring strains, or on the posterior chain, email me directly via the contact page. For specific information on an injury you have, or for treatment, contact one of my clinics directly. You can find that information here.
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Dr Mitch Clark