A Calf Strain involves injury to the gastrocnemius and soleus complex (muscles). Similar to a groin strain (see previous blog on hip), injury is usually caused by a quick force or rapid stretch. A good example would be: running up from the baseline to catch a drop at the net. Best prevention here again is appropriate warmup and training.
There are a variety of ways to train the lower leg….weight training, agility and plyometrics all are great forms of functional training for your sport. Below are a few simple ways to improve your lower leg power and mobility with minimal equipment.
If you are already suffering from a lower leg injury or pain, it is important to seek professional help before attempting these exercises. Not all exercises are appropriate at certain times. Having an expert in your corner to assess and help guide you through your progression is key to having successful outcomes.
MOBILITY
Ensuring that you have the appropriate mobility of the foot and ankle also will help in the prevention of lower leg injuries, as well as allow you to get low for the ball. Below is a simple test to determine if your ankle mobility is limited; followed by an exercise to improve ankle dorsi flexion.
Knee to Wall Test
Get into a half kneel position
Place your front foot a fist width distance away from the wall.
Attempt to get your knee to touch the wall without allowing the heel to rise from the floor
-If you are unable to reach the wall with your knee, it is likely you have limited ankle mobility (Dorsi Flexion).
Why is this movement important? You need ankle dorsi flexion to squat low, lunge, stair climb, walk and run. If you're lacking this movement likely something else is compensating, such as your knee (dynamic knee valgus) or foot (over-pronation)
Ankle Dorsi Flexion Mobilization
You can utilize a weight as seen here or place pressure on the top of the knee with your hands
Keeping pressure downward, shift weight forward as far as possible without allowing the heel to rise from the ground.
Aim knee toward last three toes to limit the foot from caving inward (pronating)
STRENGTH
Single Leg Heel Raise
Standing at a wall or counter, place hands on wall/counter to help maintain balance.
Standing on one foot, rise up onto toes
Ensuring the drive up is through the great toe and not out toward the pinky toes
-If single leg is too difficult start with both feet on the ground
PLYOMETRICS
Pogo Hops
(entry level plyometric)
Double leg: Standing with feet hips width apart perform repeated hopping (pretending like you are jumping rope)
The goal is quick hops limiting time with the feet on the ground.
This can be progressed to single leg pogo hops
Multidirectional Lunge Hop
(Entry Level Plyometric)
Pushing off with single leg and landing forward with the opposite.
Focusing on sticking the land (landing with good alignment of th knee, foot and hip).
Calf Strains are a common injury on the pickleball court but you can minimize your risk with appropriate warm up and cross training. Try these exercises to help with mobility and begin to improve your power on the court. Remember appropriate progression is necessary, start with these simple strength and plyometric exercises before adding more load or force.
Reminder: If you are suffering from injury seek professional help before attempting these exercises. A movement specialist such as a Physical Therapist will help determine your current stage of healing and which exercises are appropriate for you at that time.
Renascent PT specializes in Movement and Strength Analysis. We provide a thorough evaluation to give you an accurate diagnosis and individualized treatment plan appropriate for your injury.