A calf tennis injury can be a real pain – quite literally. Exploding from one side of the court to the other over a period of sets can take a toll on your lower body. That’s why it’s in your best interest to dive into this post, where we equip you with the fundamentals on calf injuries and the approach to its prevention and recovery.

Injury to Your Calf
When initiating rapid bursts of speed, sudden stops, and directional changes, your calf muscles are likely to endure and transfer more force than they can withstand. This causes the fibres to tear to an extent that immobilises the athlete from competing comfortably. These are the most common forms of injury, and are known as a ‘strain’.

Causation Factors
The most frequent culprits of calf strains include; inadequate warm-up, overuse & overloading, improper footwear. Poor warm-ups and overuse generally cause the muscle to be unprepared for the pressure generated from high-impact movement, whilst improper footwear can leave your muscle susceptible to awkward positions, risking overstretching.

Symptoms
A calf strain’s symptoms vary depending on its severity. Most calf strains tend to be mild, in which a small proportion of your fibres have torn. You’re likely to experience slight discomfort and the inability to move fluidly. More severe calf strains may see swelling and bruising, and a difficulty with movement.
Types of Calf Injuries

Along with strains, there are other calf-related muscle injuries you may suffer when playing tennis:
1. Calf Tear: A partial or complete rupture of the calf muscle. A significant proportion of the fibres have torn in this case.

2. Achilles Tendonitis: Whilst not directly a calf injury, the Achilles tendon connects the calf muscles to the heel bone. Constant stress on the calf muscles could develop Achilles tendonitis.

Diagnosis & Treatment
If you believe your injury cannot be self-treated, we recommend consulting with a healthcare professional. This way, you can diagnose the extent of the injury through physical examinations and imaging tests.

Whilst treatment will vary for everyone, here are some staple procedures that people undergo:
· Rest: Avoid applying pressure in the very early stages to prevent further damage.
· Ice: A form of cold can help reduce any swelling or pain.
· Compression: A compression bandage/sleeve can provide support and reduce swelling.
· Elevation: Elevation can help minimise any swelling.
· Physical Therapy: Exercises can aid in regaining lost strength and mobility.
· Medications: If the pain is unbearable, pain relievers and anti-inflammatories can be prescribed.
· Surgery: In the worst of cases, surgery may be required to repair torn muscles.

Prevention Strategies
Prevention is the best cure. Here are several strategies to minimise your risk:

· Proper Warm-Up: A warm-up that consists of light aerobics and stretching will adequately prepare your muscles for the high range of motion and explosive movements likely to be experienced in-game.
· Adequate Footwear: Invest in tennis shoes that provide proper support and cushioning for your feet and calves.
· Strength & Conditioning: Build muscle resilience by incorporating calf-strengthening exercises into your fitness routine.
· Hydration: Drinking plenty of water will ensure your muscles remain healthy and elastic.
· Technique: Ensure your tennis technique is up-to-scratch to prevent unnecessary strain on your calves.
· Rest & Recovery: Allow your body time to recover between intense tennis sessions to prevent overuse injuries.

Rehabilitation & Return to Play
Recovering from any severity of calf injury will take patience and resilience. If you’re lucky enough to have received guidance from a healthcare professional, make sure you follow it!

· Rehabilitation: Physical therapy plays a vital role in regaining mobility, strength, and endurance in your calf muscles. Visit physiofrog.io to tap into some free calf exercises for your recovery journey!
· Return to Play: Be sure to engage your calf muscles in intensities similar to tennis to give yourself confidence when returning to the court. You don’t want to injure yourself immediately and let that recovery go to waste!

Calf Injuries in Professional Tennis
Professional tennis players experience injuries all the time. And with their schedule busy throughout the year, it can be quite frustrating as they’re likely to miss out on tournaments. However, what the teams behind pro players do is incorporate strategies to prevent that injury occurring again, which is what everyone should consider.

Safeguarding Your Game
Injuries can take a chunk of opportunity out of your development. Here are some tips to maintain your presence as an avid tennis competitor:

· Educate Yourself: Keep yourself up to date with the latest measures for injury prevention and try and incorporate it into your fitness routine.
· Prioritise Safety: Always be aware of your body and its limits. You don’t want to worsen a potential injury.
· Warm-Ups: Take time creating a warm-up routine that taps into all the prevention strategies mentioned. As well as physical preparation, a warm-up can act as a mental one as it gives time for you to lock in for the game.
· Strength & Conditioning: Giving your calves a strong foundation will create the resilience required to compete for hours at the highest intensity. As well as the strength, ensure your calves have the endurance to withstand the constant sprinting and swinging.
· Support Your Fellow Players: By spreading awareness and advocating for injury prevention, you’re contributing to a safer playing environment for all.

Closing Up
Understanding the injuries that block you from competing in the sport you love is a great weight off your shoulders. Incorporating prevention strategies should give you the confidence to enter any court fearless, with only the game in front of you at hand.

To tackle any calf tennis injury, visit physiofrog.io and engage in our personalised, pre-made calf exercise routines. Our exercises cover scopes of mobility, strength, and endurance, ensuring a thorough recovery and a minimal risk of reinjury. Peak performance requires peak preparation – join PhysioFrog today!