Summarize this article in one sentence.
Most calf strains are minor injuries and self-heal within a week -- the degree of pain, disability and bruising are good indicators of seriousness. Grade I muscle strains involve micro-tears of up to 10% of the muscle fibers. They're characterized by mild pain twinges at the back of the lower leg, usually in the mid to proximal (closer to the knee) region of the leg. Minimal loss of strength and motion is experienced. You may still be able to walk, run or play your sport, albeit with discomfort and tightness.  Muscle strains occur when the force in the muscle is so great that the tissue tears, most commonly at the junction between where the muscles taper into tendons. Most Grade I lower leg strains cause discomfort for between two to five days post injury, but may take a few weeks to fully heal, depending on proportion of muscle fibers involved and the type of treatment sought. treatment protocol. The most effective treatment protocol for most sprain / strain injuries is abbreviated R.I.C.E. and stands for rest, ice, compression and elevation. The first step is rest — temporarily stop all activity in order to address your injury. Next, cold therapy (ice wrapped in a thin towel or frozen gel packs) should be applied to the injury as soon as possible in order to stop any internal bleeding and reduce inflammation, preferably while your leg is elevated on a chair or stack of pillows (which also combats inflammation). Ice should be applied for 10 –15 minutes every hour, then reduce the frequency as the pain and swelling subside over the course of a few days. Compressing the ice against your injury with a compression bandage or elastic support will also help stop the bleeding from the torn muscle fibers and associated inflammation. Don't tie the compression bandage too tight or leave it on for more than 15 minutes at a time because complete restriction of blood flow could cause more damage to your leg. Your family doctor may recommend anti-inflammatories such as ibuprofen, naproxen or aspirin, or possibly regular analgesics (pain killers) such as acetaminophen to help combat the inflammation and pain associated with your calf injury. Keep in mind these medications are hard on your stomach, liver and kidneys, so they should be taken for no more than two weeks at a time unless otherwise directed by your doctor. Mild muscle strains respond well to some light stretching because it relieves muscle tension and promotes blood flow. Following the inflammatory phase of a muscle strain injury, some scar tissue forms, which is not as flexible as muscle fiber. Stretching helps the scar tissue remodel and become more flexible. Thus, take a towel or compression bandage and wrap it underneath your foot nearer the toes. Then grab each end with your hands and slowly pull back while slowly extending your leg and noting the deep stretch in your calf muscles — hold for 20-30 seconds and then slowly release. Practice this stretch three to five times daily for one week, as long as your calf pain isn't exacerbated by it. Warming up then stretching your calf muscles prior to any athletic activity may help prevent injuries such as strains, sprains and muscle cramps.
Identify the seriousness of the injury. Utilize the R.I.C.E. Take over-the-counter medications. Practice calf stretches. Consult your doctor or a physical therapist prior to doing this and use great caution, as performing these exercises can sometimes worsen the situation and prolong your healing and recovery.
Sammanfatta den här artikeln i en mening. De flesta kalvstammar är lindriga skador och självläkande inom en vecka - graden av smärta, funktionshinder och blåmärken är goda tecken på allvar. Muskelstammar av grad I omfattar mikrotårar på upp till 10% av muskelfibrerna. De kännetecknas av milda smärtsnibbar i underbenets bakre del, vanligtvis i mitten till proximal (närmare knäet) regionen i benet. Minimal förlust av styrka och rörelse upplevs. Du kanske fortfarande kan gå, springa eller spela din sport, om än med obehag och trånghet. Muskelstammar uppstår när kraften i muskeln är så stor att vävnaden tårar, oftast vid korsningen mellan där musklerna avsmalnar till senor. De flesta grad I underbensstammar orsakar obehag i mellan två till fem dagar efter skada, men kan ta några veckor att helt läka, beroende på andelen muskelfibrer inblandade och vilken typ av behandling som eftersträvas. behandlingsprotokoll. Det mest effektiva behandlingsprotokoll för de flesta stuknings-/stamskador är förkortat R.I.C.E. och står för vila, is, kompression och upphöjning. Det första steget är vila — tillfälligt stoppa all aktivitet för att komma till rätta med din skada. Därefter ska kallterapi (is inlindad i en tunn handduk eller frysta gelförpackningar) appliceras på skadan så snart som möjligt för att stoppa eventuella inre blödningar och minska inflammation, helst medan benet är förhöjt på en stol eller en hög med kuddar (som också bekämpar inflammation). Is bör appliceras i 10 –15 minuter varje timme, sedan minska frekvensen när smärtan och svullnaden avtar under loppet av några dagar. Genom att komprimera isen mot din skada med ett kompressionsbandage eller elastiskt stöd kommer också att hjälpa till att stoppa blödningen från de sönderrivna muskelfibrerna och tillhörande inflammation. Knyt inte bandaget för hårt eller låt det vara på mer än 15 minuter i taget eftersom fullständig begränsning av blodflödet kan orsaka mer skada på benet. Din familjeläkare kan rekommendera anti-inflammatoriska läkemedel såsom ibuprofen, naproxen eller aspirin, eller eventuellt regelbundna analgetika (smärtadödande medel) såsom acetaminofen för att bekämpa inflammation och smärta i samband med din kalvskada. Tänk på att dessa läkemedel är hårda på magen, levern och njurarna, så de bör tas i högst två veckor i taget om inte annat beslutas av din läkare. Milda muskelstammar reagerar bra på vissa lätta stretching eftersom det lindrar muskelspänning och främjar blodflödet. Efter den inflammatoriska fasen av en muskelstam skada, vissa ärr vävnad former, som inte är lika flexibel som muskelfiber. Stretching hjälper ärrvävnaden att bygga om och bli mer flexibel. Ta därför en handduk eller ett komprimeringsbandage och linda in den under foten närmare tårna. Ta sedan tag i varje ände med händerna och dra långsamt tillbaka medan du sakta sträcker ut benet och notera den djupa sträckningen i vadmusklerna — håll i 20-30 sekunder och släpp sedan långsamt. Öva den här sträckan tre till fem gånger dagligen i en vecka, så länge din vadsmärta inte förvärras av den. Värma upp sedan sträcka dina vadmuskler innan någon idrottslig aktivitet kan bidra till att förhindra skador såsom stammar, stukningar och muskelkramper.
Summarize this article in a sentence. Most calf strains are mild injuries and self-healing within a week - the degree of pain, disability and bruising are good signs in earnest. Grade I muscle strains include microtears of up to 10% of muscle fibers. They are characterized by mild pains in the posterior part of the lower leg, usually in the middle to proximal (closer knee) region of the leg. Minimal loss of strength and movement is experienced. You may still be able to walk, run, or play your sport, albeit with discomfort and tightness. Muscle strains occur when the power of the muscle is so great that the tissue tears, usually at the junction of where the muscles taper to tendons. Most Grade I lower leg strains cause discomfort for between two to five days after injury, but may take a few weeks to completely heal, depending on the percentage of muscle fibers involved and the type of treatment sought. treatment protocol. The most effective treatment protocol for most spraining/strain injuries is abbreviated R.I.C.E. and stands for rest, ice, compression and upliftment. The first step is rest — temporarily stopping all activity to deal with your injury. Thereafter, cold therapy (ice wrapped in a thin towel or frozen gel packaging) should be applied to the injury as soon as possible to stop any internal bleeding and reduce inflammation, preferably while the leg is raised on a chair or a pile of pillows (which also fights inflammation). Ice should be applied for 10-15 minutes every hour, then reduce the frequency as the pain and swelling subsides over the course of a few days. By compressing the ice against your injury with a compression bandage or elastic support will also help stop the bleeding from the torn muscle fibers and associated inflammation. Do not tie the bandage too tightly or leave it in more than 15 minutes at a time because complete restriction of blood flow can cause more damage to the leg. Your family doctor may recommend anti-inflammatory medicines such as ibuprofen, naproxen or aspirin, or possibly regular analgesics (painkillers) such as acetaminophen to fight inflammation and pain associated with your calf injury. Keep in mind that these medicines are hard on the stomach, liver and kidneys, so they should be taken for a maximum of two weeks at a time unless otherwise decided by your doctor. Mild muscle strains react well to some light stretching because it relieves muscle tension and promotes blood flow. After the inflammatory phase of a muscle stem injury, some scar tissue forms, which are not as flexible as muscle fiber. Stretching helps the scar tissue to rebuild and become more flexible. So take a towel or compaction bandage and wrap it under your foot closer to your toes. Then grasp each end with your hands and slowly pull back as you slowly stretch out your leg and note the deep stretching of your calf muscles — hold for 20-30 seconds and then release slowly. Practice this distance three to five times a day for a week, as long as your calf pain is not aggravated by it. Heat up then stretch your calf muscles before any sporting activity can help prevent damage such as strains, sprains and muscle cramps.
Identifiera skadans allvar. Utnyttja R.I.C.E. Ta receptfria mediciner. Öva på vaden. Rådgör med din läkare eller en sjukgymnast innan du gör detta och var mycket försiktig, eftersom dessa övningar ibland kan förvärra situationen och förlänga din läkning och återhämtning.
Identify the severity of the damage. Use R.I.C.E. Take non-prescription medications. Practice your calf. Consult your doctor or physiotherapist before doing this and be very careful, as these exercises may sometimes worsen the situation and prolong your healing and recovery.