By In this post, let us explore some immediate recovery steps for badminton incurred, Calf Muscle Strain Injury:
Immediately during/after injury ( Day 0-3 )
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- Rest and immobilization: Immediately after the injury, it is crucial to rest and avoid activities that exacerbate the strain. Immobilizing the affected leg with a brace or compression bandage can provide support and reduce swelling. I pushed through the remaining three more matches that we have. I rarely ran though, and did not jump at all during these matches. I also applied an elastic bandage while playing. After the game, I rested my left lower extremity.
- Ice and heat therapy: Applying ice packs to the injured area for 15-20 minutes several times a day can help reduce pain and inflammation. After a few days, alternating with heat therapy can enhance blood circulation and aid healing. I did ice my calf that night, but forgot the heat compression the next day because calf pain, is already bearable (Pain scale -2/10)
- Pain management: Over-the-counter pain relievers like acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can alleviate pain and reduce swelling. However, it’s essential to consult a healthcare professional before taking any medication. Since I can bear the pain, I stayed away from taking pain relievers.
Intermediate, After injury ( Day 3-7): Gentle stretching and strengthening exercises.
Once pain and swelling subside, gentle range of motion and stretching exercises can help restore flexibility. I asked Russ, to give me a physio recovery program. I started the ROM exercise on day two after injury. I used a terra band to gradual “stretch” dorsiflex/ plantarflex my ankle without pain on my calf . Gradual strengthening exercises, like calf raises and heel drops, under the guidance of a physiotherapist, can aid in muscle recovery. I started wall calf raises on day seven. My gauge is that any stretch that I do shouldn’t be 2/10 on a pain scale.
Long Term Physical Therapy ( Day 7-14) :
If the strain is severe or persistent, a physical therapist can provide targeted treatments, including massage, ultrasound therapy, and specific exercises to aid healing and prevent re-injury. Since my calf strain isn’t severe ( my PT would agree 🙂 ) I only had rehab exercises to aid healing and recovery. It took me almost a week, before I started dynamic loading of my calf muscles.
When I am going to play again after Injury?
When your calf muscle isn’t painful anymore doing all those range of motion, stretching and dynamic loading exercises. A sports medical professional, sports trainer and or a coach would be very helpful in this aspect.
How to Prevent Calf Muscle Strain Injury:
- Warm-up and cool-down: Prioritize a thorough warm-up routine that includes dynamic stretches, jogging, and mobility exercises to prepare the muscles for activity. Equally important is a cool-down session to gradually decrease heart rate and stretch the muscles.Take serious your heart’s “training zone” and adjust properly. Do not I repeat step on the court without warm up and don’t ever forget a cooldown!
- Proper technique and form: Focus on using proper footwork and technique during movements, including jumps, lunges, and sudden changes in direction. Avoid placing excessive strain on the calf muscles by maintaining balanced movements and distributing workload throughout the body. Get a coach or trainor (maybe you buddy), even if you are just a hobby badminton player.
- Conditioning and strength training: Incorporate regular strength and conditioning exercises that target the lower body, including calf muscles, to enhance muscle endurance and prevent injuries. I promised myself interval training with running and bike, and maybe swimming. I read on basic principle of rehab for CMSI.
- Footwear and equipment: Invest in good-quality, well-fitting badminton shoes with adequate shock absorption to minimize strain on the calf muscles and provide proper support during play. Something I need to save on and invest.
- Monitor and listen to your body: Pay attention to any signs of fatigue or discomfort during play and take breaks as needed. Pushing through pain or overexerting yourself can increase the risk of injury. The straight days plays, lack of sleep and extended hours of play without interval training is as far as I learned now, a big no!
Conclusion:
Calf muscle strains can be a temporary setback for badminton players, but with proper care, recovery, and prevention strategies, coupled with guided rehabilitation programs from sports doctor and physiotherapist, players can minimize the risk of future injuries. Remember to prioritize warm-up exercises, use proper technique, and gradually return to physical activity. Consult a healthcare professional or a sports medicine specialist for an accurate diagnosis and personalized guidance throughout the recovery process. By adopting these measures, you can continue enjoying the thrill of badminton while keeping calf muscle strains at bay.
Last modified: August 12, 2023
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