Tennis Leg

1. Do you feel pain here?

Tennis leg, also known as gastrocnemius strain or calf strain, is characterized by pain in the calf muscle. The pain is typically felt in the back of the lower leg, specifically in the gastrocnemius muscle, which is the larger calf muscle.
It may be accompanied by swelling or bruising in the affected area.

2. Do these activities cause pain?

Activities that involve sudden or forceful contraction of the calf muscles, such as running, jumping, or pushing off forcefully, can exacerbate the pain.
Walking, especially on tiptoes, and other weight-bearing activities may also elicit discomfort or a sharp pain in the calf muscle.

3. Does this hurt?

Perform the Thompson test at home: Lie face down on a surface with your legs hanging off the edge. Ask someone to squeeze your calf muscle firmly.
Your foot does not flex downward in response to the squeeze or there is a significant lack of movement, it could indicate a potential calf muscle tear or tennis leg.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that when an acute strain condition such as Tennis Leg occurs, your soft tissues can get 'SICK'. This means that it is at a higher risk of re-injury as it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Tennis Leg Unveiled: Tackling the Challenge Head-On with Zlaant!

Ever experienced that sudden, sharp pain in your calf while playing tennis or padel? You're not alone. This notorious setback, commonly known as "Tennis Leg," has struck many racket sport enthusiasts, putting a halt to their game.

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- Description: Perform eccentric calf raises (heel drops) by standing on the edge of a step with the heels hanging off. Slowly lower the heels below the step and then return to the starting position.
- Benefit: Strengthens the calf muscles and promotes tendon remodeling.
- Reference: Alonso-Fernandez, D., Taboada-Iglesias, Y., García-Remeseiro, T., & Gutiérrez-Sánchez, Á. (2019). Effects of the functional heel drop exercise on the muscle architecture of the gastrocnemius. Journal of Sport Rehabilitation, 29(8), 1053-1059. [Link to Article]
- Description: Utilize stretching techniques such as calf stretches, and use a hand-held massage tool, roller or ball for the release of tight muscles and fascia in the calf area.
- Benefit: Improves flexibility, reduces muscle tension, and enhances blood flow to the affected area.
- Reference: Lakhwani, M., & Phansopkar, P. (2021). Efficacy of Percussive Massage versus Calf Stretching on Pain, Range of Motion, Muscle Strength and Functional Outcomes in Patients with Plantar Fasciitis–A Research Protocol. Journal of Pharmaceutical Research International, 233, 532-539. [Link to Article]

- Description: Perform exercises such as calf raises, toe raises, and resistance band exercises to target the muscles of the lower leg.
- Benefit: Enhances muscle strength and endurance, which can help support the structures of the lower leg during repetitive movements.
- Reference: Malliaras, P., & Barton, C. J. (2018). Lower limb and foot strengthening for tennis leg: a narrative review of current research and practice. Journal of Science and Medicine in Sport, 21(10), 1051-1058. [Link to Article]
- Description: Practice balance exercises such as single-leg stands or using balance boards to improve proprioception and stability in the lower leg.
- Benefit: Enhances neuromuscular control and stability in the lower leg, while also reducing the risk of falls or missteps that could lead to injury.
- Reference: Lin, J. J., & Lim, H. K. (2015). Effects of neuromuscular training on knee proprioception and balance in patients with anterior cruciate ligament reconstruction. Journal of Physical Therapy Science, 27(3), 539-542. [Link to Article]

Products for Tennis Leg

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The perfect exercise pair - The ZlaantBandit maximizes the exercise versatility, overall utility, and even portability of the ZlaantBoard! Bundle the ZlaantBoard + ZlaantBandit ...

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ZlaantShark - Handheld Massage ToolR 695.00

When your muscles and tendons are strained or injured, you can help them recover faster by increasing blood flow and loosening up the surrounding tissue. We designed the ZlaantS...

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