How to Prevent a Torn Calf Muscle
The calf muscle is one of the largest, most often-used muscles in the human body. Connecting the knee to the ankle and foot, the calf is almost always in motion. People rely on their calves to make nearly every move. A strain or tear to the calf muscle can be devastating. However, tears can be prevented with a little bit of time and a few simple exercises before strenuous activity.
Instructions
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Stretch before engaging in any strenuous activity. Muscles need a warm-up period to increase blood flow and elasticity before a workout, so a short series of stretches will help prevent injuries. Sit on the floor with your feet extended in front of you, and gently extend your hands toward your toes. This helps to stretch your calves, as does taking long, slow steps, deeply bending your knees with each stride. Take care not to overstretch, stopping if you feel pain in your calves.
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Work slowly into your exercises. Jumping right into a vigorous work out is a shock to your muscles; you can quickly tear one if you are not careful. Begin with a brisk 5-minute walk, increasing your pace to a jog and, eventually, a faster. This will help acclimate your calves to the pace of your workout.
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Drink plenty of water throughout your routine. Water helps flush toxins that build up in your muscles and helps keep muscle tissue hydrated, reducing the chance for tears. Room temperature water is best because it is closer to body temperature than cold water and will not be such a shock to your system when it hits your stomach.
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Reduce your activity level slowly at the end of your routine. A sudden stop of activity to a system hard at work can cause the muscles to lock up and seize, which is not only painful but can increase the chance for injury. Walk slowly for a few minutes, repeating your warm-up stretches as a cool down routine to allow your muscles to return to a state of lower activity. Cool downs help flush out toxins built up during strenuous activity and will help prevent cramping and pain.
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Refuel your body after a workout. Your body expends calories and nutrients while at work. Restocking these is essential to proper muscle health. A balanced meal of proteins and complex carbohydrates, such as lean chicken breast and brown rice, will give your body the nutrients it needs to rebuild and fuel healthy muscle tissue. Be sure to drink plenty of fluids to keep your calves healthy and reduce the risk for injuries during your next workout.
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Tips & Warnings
Avoid sugars and fatty foods before a workout. Candy and soda may seem like a good choice because they provide you with a quick burst of energy, but they are full of empty calories and do not offer any major health benefits.
Never push yourself if you feel pain during a workout. Torn calf muscles are painful and can be difficult to recover from. If you feel any pain, stop your exercises and contact your doctor immediately.
