Five weeks before a planned hike - a 50km over 6 days, full pack hike!
Training was going well.
I was:
Seeing my Exercise Physiologist (EP) weekly for strength sessions - strength based training, starting to learn weightlifting, cardio, building isometric strength
- A home program set by my EP - lunges, step ups, squats
Walking up to 10km distances 1–2 times per week
Attending one dance fitness class each week
I felt strong. Prepared. On track.
Then in the first song of class… it happened.
The Moment It Went “Bang”
Dancing often requires your calves to be supple, pliable and flexible. Mid-move when I was bouncing, I felt it.
A sharp twinge. Then like a balloon deflating.
My calf just stopped responding.
It felt like a cramp, but worse.
It felt like the muscle switched off. There was no power, or strength. It felt blocked and when I did certain movements, it warned me to back off.
Because my legs were already warm, I kept going — gently. I reduced the load. No jumping. No explosive push-off. Just controlled movement, small steps. I was too proud to stop and pull out. This could be ok for the next hour or I was about to make it much worse.
(Was that ideal? Maybe not. But this is what I did afterwards...)
What I Did After the Class
Once home, I went straight into recovery mode.
1. Magnesium powder (oral)
To support muscle relaxation and recovery - I like Bioceuticals Ultra Muscleze NIGHT.
2. Warm Epsom leg soak
Heat increases circulation and relaxes the muscle. It could also inflame it so I sat with that and observed how it felt.
Magnesium sulfate may support muscle relaxation.
3. I needled my calf
As an acupuncturist, after the leg soak I used gentle needling to:
Improve circulation
Reduce muscle guarding
- Manage pain
Encourage neuromuscular reset
4. Magnesium spray on the muscle
Topical support over the tight area for localised targeting.
5. Double dose magnesium glycinate before bed
Magnesium glycinate is well absorbed and calming.
Sleep is when tissue repair happens.
The Next Morning
It was tight.
But not catastrophic.
So I continued the layered approach.
High-strength fish oils
To support inflammation regulation and tissue repair.
Chinese Herbal Medicine
I chose Shao Yao Gan Cao Tang.
Why This Formula?
Shao Yao Gan Cao Tang is traditionally used for:
Acute muscle cramping
Muscle spasms
Sudden tightness
Painful contractions
Modern research suggests it may help:
Reduce muscle spasm
Calm neuromuscular overactivity
Support recovery after strain
It’s a simple two-herb formula:
Bai Shao (White Peony) – nourishes and softens muscle
Gan Cao (Licorice) – harmonises and reduces spasm
For acute muscle pulls, it’s often a go-to.
Additional Support
I also:
Had a chiropractic session to assess load and alignment
Booked acupuncture with colleagues to properly treat and release the muscle
Continued working with my EP — modifying load, not stopping movement
No aggressive stretching.
No heavy loading.
Just intelligent progression.
What I Learned
Warm muscles are safer — but not invincible.
Sudden load + fatigue + repetition can still tip a muscle over the edge.
- ocus more on preventative nutrition for muscles - protein shakes, bars and magnesium or hydralyte on hot weather days, or after profuse sweating.
Early intervention matters with some Good sleep and patience.
Recovery is layered — not one magic tool.
The Plan Moving Forward (5 Weeks to Go)
Continue weekly EP strength sessions (adjusted load)
Maintain cardio (low impact initially)
Keep isometric leg strengthening
Gradually rebuild explosive load
Keep long walks — scaled appropriately
Return to dance carefully
The goal isn’t just to heal.
It’s to come back stronger and smarter.
If you’ve pulled a calf recently, early treatment and appropriate load management can make a big difference. Every injury is different, so personalised care matters. I am a degree-qualified acupuncturist, AHPRA registered and have over 20 years experience in private practice. I'm also human! And do injure myself from time to time. Hopefully this story shows an approach that can help you too. I treat patients musculoskeletal pain and sports injuries on Sydney's Northern Beaches. You can make an appointment with me here.
