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You have sustained a soft tissue injury (strain) to your calf muscle (gastrocnemius or soleus).
| Healing: |
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| Pain and Swelling: |
The swelling is often worse at the end of the day and elevating it will help. Take pain killers as prescribed. |
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Using your foot: |
You may have been given a boot, possibly with heel wedges. It is not needed to aid healing but it will improve your symptoms. You may walk on the foot as comfort allows. You will find it easier to walk with crutches in the early stages. |
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Follow up:
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We do not routinely follow up patients with this type of injury If after six weeks you are:
Please do not hesitate to contact us for a further consultation. |
If you are worried that you are unable to follow this rehabilitation plan, or have any questions, then please phone the Fracture Care Team for advice.
Or, if you are experiencing pain or symptoms, other than at the site of the original injury or surrounding area, please get in touch using the telephone or e-mail details at the top of this letter.
What to expect
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Weeks since injury |
Rehabilitation plan |
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0-2 |
X Avoid stretches or resisted exercise for the first 3 weeks. X Avoid activity that elicits pain at or near the injured site. |
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2-6 |
X Try to stop using the boot and to walk without crutches. |
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6 -12 |
X Heavy tasks or long walks may still cause some discomfort and swelling. |
| 12 |
If you are still experiencing significant pain and stiffness then please contact us for further consultation. |
Advice for a new injury
Cold packs: A cold pack (ice pack or frozen peas wrapped in a damp towel) can provide short term pain relief. Apply this to the sore area for up to 15 minutes, every few hours ensuring the ice is never in direct contact with the skin.
Rest and Elevation: Try to rest the leg for the first 24-72 hours to allow the early stage of healing to begin. Raise your ankle above the level of your hips to reduce swelling. You can use pillows or a stool to keep your leg up.
Early movement and exercise: Early movement of the ankle and foot is important to promote circulation and reduce the risk of developing a DVT (blood clot). Follow the exercises below without causing too much pain. This will ensure your ankle and foot do not become too stiff. These exercises will help the healing process.
Early weight bearing (putting weight through your injured foot) helps increase the speed of healing. Try to walk as normally as possible as this will help with your recovery.
Smoking advice
Medical evidence suggests that smoking prolongs fracture healing time. In extreme cases it can stop healing altogether. It is important that you consider this information with relation to your recent injury. Stopping smoking during the healing phase of your fracture will help ensure optimal recovery from this injury.
For advice on smoking cessation and local support available, please refer to the following website: http://smokefree.nhs.uk or discuss this with your GP.
Boot advice
Diabetic patients: If you are diabetic please contact us to discuss your boot. This is particularly important if you have problems with your skin. We can provide you with a specialist diabetic boot if required.
Footwear for your uninjured foot: We would recommend choosing a supportive shoe or trainer with a firm sole for your uninjured foot. You will notice that the boot you have been given has a thicker sole, by matching this height on the uninjured side you will reduce any stress on your other joints.
Initial exercises to do 3-4 times a day
Ankle and foot range of movement exercises. Repeat these 10 times each.
Exercises from week 2 onwards
Re-developing your balance:
Level 1: Stand holding onto a chair or firm surface. Practice standing on your previously injured ankle for up to 30 seconds. Once you have achieved this move to level 2.
Level 2: Once standing on one leg attempt to release your grip on the chair/ surface and hold for up to 30 seconds. Once you have achieved this move to level 3.
Level 3: Once standing freely on one leg without support you can attempt to close your eyes for up to 30 seconds
Exercises from week 4 onwards
Ankle stretch
Sit with your leg straight out in front of you. Put a towel/bandage around your foot and pull it towards you. Feel a stretch in the back of your calf.
Advanced exercises for sports rehabilitation
Once you can easily complete the above balance exercises below are some examples of what you can move onto next.
Developing dynamic ankle control required for sports
Level 1: Walk on the spot on a soft surface e.g. a cushion under a mat. Look straight ahead while staying upright.
Level 2: Attempt to stand on one leg on the uneven surface holding it for up to 30 seconds using your good leg first
Level 3: Attempt level 2 exercises but closing your eyes. Again try the good one first to see how hard it is.
Developing core control required for sports:
Level 1: Stand with one foot in front of the other, with your hands together. Swing your arms in a figure eight in both directions for 1-2 mins or as able.
Level 2: As level 1, but bring your feet so they are touching toe to heel.
Level 3: As level 1/2 but with your eyes closed.
Use the boot and/or wedges for comfort, try to stop using them as soon as possible.