Tips to get active

Are you exercising 5 times a week for 30 minutes as per Irish Heart Foundation guidelines? If not, walking can be a great way to get active. Here are some tips to help you get active:

• Aim to walk at a pace that makes you breathe a little faster, but doesn’t make it difficult to breathe
• Remember to wear supportive walking shoes
• Build up your amount of exercise gradually

Taking the 21 day walking challenge can be a great way to get active. If you are starting walking you might find these stretches helpful.

Calf Strain- common injury

Strain in the calf muscle is a very common injury. Severe calf strain can feel as if you have been suddenly and with force, hit in the back of the leg. Some people also hear a popping sound when injured. You may have difficulty walking or trying to stand on your toes. Calf strain can occur through prolonged or repetitive use, however some people can strain their calf by simply jogging or turning in an awkward fashion. At Ballsbridge Physiotherapy Clinic we come across a range of calf injuries and our experts are adept at treating the pain and movement issues associated with calf strains.

Calf injury can range from micro tears to severe tears. Of course it is important to manage it early by using the RICE method; Rest, Ice, Compression and Elevation. This can reduce pain and swelling in the initial stages. You may also require some pain killers and anti-inflammatory drugs.

Treatment for Calf Strain

Whatever the level of strain, it is important to know that your chartered physiotherapist can help in a number of ways:

• Regaining Range of Motion (ROM).  Often if your injured muscle is treated correctly, it will heal quicker. Your physiotherapist will work with you to lengthen your healing tissue by using a range of treatments including massage. Muscle stretches will also be introduced gradually to help you regain your full range of motion.

• Self-Stretching. While your physiotherapist will work with you in terms of stretching, you may also be trained in exercises to do at home or work, in order to maintain recovery and increase mobility. During your course of physiotherapy you will be given the tools to help in your own recovery.

• Strengthening Exercise. Your physiotherapist will aid you in exercise designed to strengthen your muscles calf strain. This is an important step in recovery and in regaining normal function.

• Return to Normal Activity. Whether the injury occurred through sport or less strenuous activity, it is important to get back to your normal routine as soon as you can. If this is a return to sport, physiotherapy will be invaluable in achieving that goal. If the injury occurred in your normal daily routing outside of sport, your physiotherapist will help you to manage the injury and give you tools to avoid injury in the future, if possible.

Whatever the level of injury or pain, the chartered physiotherapists at Ballsbridge Physiotherapy Clinic will be happy to deal with any lower limb issues you may have. Just contact us for an appointment and we’ll get you on the road to recovery.