Grade 2 Medial Gastrocnemius Tear Recovery: My Krav Maga Injury and How I'm Healing

A few weeks ago, I suffered a Grade 2 medial gastrocnemius tear (a partial tear of the inner calf muscle) during Krav Maga.
If you're searching for information about calf muscle tear recovery, I hope sharing my experience helps you know what to expect.

How I Tore My Calf: 
The injury happened during a jump in Krav Maga. I felt and heard a sudden snap in my calf and immediately knew something wasn't right. The pain was intense, and I had difficulty putting weight on my leg.
At first, I was worried I had ruptured my Achilles tendon, which often requires surgery and a much longer recovery.

Getting a Diagnosis:
Since I work in a physical therapy clinic, I went straight to work to have my coworkers evaluate the injury.
One of the first tests they performed was the Thompson test, where the calf is squeezed to see whether the foot moves. Because of the significant swelling, the results were inconclusive, so I was advised to get diagnostic imaging with either an MRI or an ultrasound.
Fortunately, my Achilles tendon was completely intact, and surgery was not necessary.
My official diagnosis was a Grade 2 tear of the medial gastrocnemius, also known as a partial calf muscle tear. This type of injury is sometimes referred to as tennis leg, although it can happen in many sports and martial arts, not just tennis.

Conventional Treatment for a Grade 2 Calf Muscle Tear:
My healthcare providers recommended:

• Wearing a CAM boot to protect the calf while walking
• Resting the injured leg
• Taking Tylenol for pain management
• Applying ice to reduce pain and swelling

These recommendations are standard treatments for many acute calf muscle injuries.

A Traditional Chinese Medicine Approach:
As an acupuncturist specializing in sports medicine myself I decided to incorporate acupuncture and natural herbs into my recovery.
While conventional medicine commonly recommends ice for acute injuries, Chinese Medicine  practitioners believe that prolonged icing delays the body's natural healing response. Instead, a traditional herbal alternative San Huang San (Herbal Ice) is used.
San Huang San is an external herbal poultice made from cooling and cold herbs and their role is to reduce moderate to severe swelling and pain. San Huang San is applied directly over the injured area. It is covered with gauze and typically left in place for about 12 hours. An additional benefit is that it provides continuous treatment without needing to repeatedly apply and remove an ice pack. 
This is what it looks like:

Grade 2 Medial Gastrocnemius tear & San Huang San

Calf covered in gauze, under it is the San Huang San poultice

For internal support, instead of Tylenol I took Blood Stasis Pill, a traditional herbal formula that is commonly used following traumatic injuries. In Traditional Chinese Medicine, the herbs in this formula reduce pain, swelling, and restore circulation.

Blood Stasis Pill for traumatic injuries

Both of these formulas have been used for hundreds of years in Traditional Chinese Medicine and continue to be widely used by practitioners, athletes, and members of the martial arts community.

I also used acupuncture for my healing. Dry needling at this stage is way too aggressive, but placing acupuncture needles into the injured area promote circulation, which is crucial for healing. Other acupuncture points on the leg, hand and between the eyebrows decrease pain, swelling, and calm the nervous system which is important for healing.  

Acupuncture for grade 2 gastrocnemius tear

My Rehabilitation So Far
At this acute stage, I'm experiencing quite a bit of discomfort, so my rehabilitation is intentionally simple.
Right now, I'm focusing on gentle range-of-motion exercises to maintain mobility, encourage healthy circulation, and avoid placing additional stress on the injured calf. As healing progresses, I'll gradually begin traditional physical therapy and Pilates (the foot and toe corrector are excellent for leg injuries) to restore full function of my lower leg.

Follow My Recovery Journey
This is only the beginning of my recovery. I'll continue documenting my progress, including what worked, what didn't, and how long each stage of healing takes.
If you're recovering from a Grade 2 medial gastrocnemius tear, I hope my experience provides helpful insight into what the recovery process can look like.
To purchase San Huang San, click here.
To purchase Blood Stasis Pill, click here.
If you are injured and looking for acupuncture or dry needling, book a session online. 
Read Part 2 of my calf muscle tear recovery journey here.

Frequently Asked Questions
How long does a Grade 2 medial gastrocnemius tear take to heal?
Recovery varies depending on the severity of the injury and the individual's rehabilitation program. Many people begin returning to normal activities within several weeks, while a full return to sports may take longer. Always follow the recommendations of your healthcare provider.

What is a medial gastrocnemius tear?
A medial gastrocnemius tear is a partial or complete tear of the inner portion of the calf muscle. It commonly occurs during explosive movements such as jumping, sprinting, or pushing off suddenly.
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Can you tear your calf during martial arts?
Yes. Activities like Krav Maga involve rapid acceleration, jumping, kicking, and sudden changes of direction, all of which can place significant stress on the calf muscles and increase the risk of injury.