 Poster: A snowHead
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I tweaked/sprained left leg hamstrings yesterday. I could ski alpine back down but telemark a no no.
I start heading back to UK tomorrow arriving 23 March.
So far I've been RICEing, with a thigh compression sleeve that I always wear to help with the lymph system plus Ibuprofen for the swelling.
It isn't particularly painful and I can walk around, albeit more slowly.
I'm also massaging in an Egyptian essential oil mixture of sandalwood and eucalyptus oils which worked brilliantly on an Achilles and MCL twinge. And I smell rather nice.
I'm wondering when to go to a physio - I guess when the swelling reduces a bit so a decent assessment can be done?? Which could be a few days.
And I'm boat ski touring in Iceland early May.
Any other ideas??
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Having anxiously coaxed my hamstring back into skiable condition after it going (full on can barely walk afterwards) playing football my learnings were: Super easy first couple of days, lots of RICE. Then start to work on range and strengthening, being careful to not over do it. My understanding after the initial rest period hamstrings need to be worked to recover. I didn't think I would make it still limping only 5 days out however the last bit improved quite quickly. Through out i avoided anti inflammatory s as read they can delay healing. I did ski carefully first few days as I was afraid of tweaking in a fall, but this was hard as we had a lot of fresh snow and we all know self preservation on those days is often neglected..... One positive is that it seems you don't use your hamstrings much in downhill skiing!
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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I elected to not seak professional advice in fear I would be advised not to ski and potentially becomes a declarable condition from insurance perspective....
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You need to Login to know who's really who.
You need to Login to know who's really who.
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Convention now is no nsaids and heat not cold but ymmv.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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@colinstone,
I can't vouch for this link but RICE is out, you need PEACE and LOVE
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You'll need to Register first of course.
You'll need to Register first of course.
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I had a grade 2 sprain of the fibular ankle ligaments six years ago. There was a lot of bruising so the physio said it was a bad grade 2 and I would have had a quicker recovery if I'd had a fracture. The sprain was in mid-March and it was August before I could run properly. I squeezed in to ski boots for a bit of gentle indoor skiing at the start of June, but I think this was too early as the pain was quite bad. Obviously ankle ligaments are different to hamstrings, but if it's a grade 2 I'd guess it will take a long time to heal.
I was told not to ice it, but I could use anti-inflammatories for as short a time as possible to deal with the immediate pain. It was strapped up with compression tape but I couldn't put any weight on it for a couple of weeks as the pain was too much.
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I did similar about 3 years ago. It was in the cyclocross season, and I was (just) OK to race within a week; cycling was fine, but any walking/running/stepping over hurdles was way more tentative. For me, the recovery was:
Days 1 and 2. Regular icing (my normal approach for soft tissue injuries) and rest
Days 3 to 6. Alternate ice and heat, and progressively exercise in a controlled manner (cycling)
Weeks 2 to 4, steady improvement. Most exercise still controlled, and also careful stretching
Week 4. Tweak it again, and go back a week. No idea why I thought it was a good idea to try some deadlifts
Week 6. Pretty much fully recovered
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| colinstone wrote: |
I tweaked/sprained left leg hamstrings yesterday. I could ski alpine back down but telemark a no no.
I start heading back to UK tomorrow arriving 23 March.
So far I've been RICEing, with a thigh compression sleeve that I always wear to help with the lymph system plus Ibuprofen for the swelling.
It isn't particularly painful and I can walk around, albeit more slowly.
I'm also massaging in an Egyptian essential oil mixture of sandalwood and eucalyptus oils which worked brilliantly on an Achilles and MCL twinge. And I smell rather nice.
I'm wondering when to go to a physio - I guess when the swelling reduces a bit so a decent assessment can be done?? Which could be a few days.
And I'm boat ski touring in Iceland early May.
Any other ideas?? |
You’ll probably make quickest recovery if you see a physio experience in Hamstring tears.
I know one who is hugely knowledgable on HS tears near Guildford if that helps.
Jonathan Bell
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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you tear the muscle or tendons?
as fas as i know (from experience and what my physio told me many years ago) at muscle tear is easier to heal vs a tendon or ligament tear because the muscle get more blood etc and thats really helpfful.
If its so or not, no idea...that was many years ago
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@Jonathan Bell, thank you. Luckily I think I found a soft tissue specialist in Oxford. And have a first appointment in a day. I still remember your briefings at the Ski Club Leaders briefings.
@turms2, With the swelling subsiding, I'm pretty sure it is a muscle tear in the central glute muscle mid way tween hip and knee. Cycling is fine.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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I tore my hamstring in rugby training 30 year ago. I soldiered on for a week or so, but found running difficult. So in the next training session, I went to see the club physio. He used an ultrasound massager on it, and gave it a little rub. It was probably grade 2. I went training on it after the physio session.
The muscles surrounding that hamstring still cause issues today. I think it is related to muscle imbalance, due to weakening of that hamstring.
It is much stronger now, after 10 years of running 3 times a week, and doing stretching and using a massage roller. But I think it causes issues around the joining muscles and piriformis due to weakness (IT band as well).
Footballers who have hamstring issues, tend to have repeated hamtring tears over time until it becomes chronic. (I never had any repeat of that hamstring tear, or any other hamstring damage)
https://www.fourfourtwo.com/features/hamstring-injury-in-football-recovery-time-symptoms-diagnosis-and-everything-else-you-need-to-know
I would get it seen to and let it heal properly before you abuse it again. (it suggests 8 weeks in the above link for a proper grade 2 injury)
You could try kinesiology tape, which should help support the hamstring whilst it is healing. (they did not use that 30 years ago)
I used compression shorts to add heat and compression to hamstrings. (as well as deep heat or ralgex)
https://www.ebay.co.uk/sch/i.html?_nkw=compression+shorts+mens&_sacat=0&_from=R40&_trksid=p2505460.m570.l1311
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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I strained both hamstrings repeatedly while playing rugby many years ago. Typical winger. Fast as you like, goes down as if shot from time to time...
It always took about 6 weeks to heal, as per viv & BigTipper's posts above. However, I always found the injury to be quite specific to running. After a few days I'd be able to move around fine, ride bikes, etc. and I went on a snowboard trip while it was torn at least once, with no issues. But I couldn't run (and definitely couldn't sprint) for 6 weeks or so.
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You know it makes sense.
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@colinstone, I tried stuff like that for knees and hamstrings, but they would never stay in place and just slipped down my thigh when sweaty and running. That is why I opted for compression shorts in the end, as they stay in place when running. (but so does kinesiology tape, and often you will see rugby players with their hamstrings taped up with this tape to provide support during a game)
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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@Bigtipper, the sleeves have impressively stayed in place throughout 20+ weeks of skiing - but then my legs don't get sweaty. I have kinesiology tape and will use that later.
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Poster: A snowHead
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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The title of this thread sounds like a Music exam.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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https://pmc.ncbi.nlm.nih.gov/articles/PMC6341249/
This study suggests compression leggings help with recovery time.
"Conclusion
Based on our results we recommend athletes wear compression tights for faster recovery, particularly after intense exercise with a pronounced eccentric aspect."
Compression socks in particular benefit me, being elderly now. I no longer suffer from any cramping from calfs, or elsewhere the next day. Although, this may just be conditioning.
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You need to Login to know who's really who.
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i am or was a cricket fast bowler, and did my hamstring during my bowling action, i was 63 at the time, 3 years have now passed and my hamstring is up to 40% strength, my physiotherapist says given my age and the severity of the tear, its unlikely to get much better, and may even reacur, so my fast bowling days are over, i can break in to a trot if i need to, i can still ski, but i"m not going anywhere near a black run.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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@stevomcd, it’s because you get cold standing around on the wings doing nothing 
Much better to be a forward
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You'll need to Register first of course.
You'll need to Register first of course.
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@Chico,
They're not doing nothing. I've seen them doing their hair and rubbing the mud off their knees 
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So now the acute phase has passed, my treatment routine is.
Each day a set of the physio strength and stretching exercises from the soft tissue/hamstring sports physio.
3 x 10 min light massage with gun and 3 x 10 min therapeutic ultrasound sessions - I got a 1MHz unit off Amazon.
And 3 x 20 min heat treatment with hot water bottle - suggestec by sports physio.
Keeps me busy  .
Noticeable improvement after a couple of days.
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You'll need lots of aqueous lubricating gel for the ultrasound. Poundland does a tube for £1 (100ml).
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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After just over a couple of weeks rehab, I'm well impressed with the recovery. 3 soft tissue physio sessions for massage and exercise guidance, otherwise following the routine posted 31 Mar. Plus some 1hr+ cycle rides. Hamstring extension just about back to normal, swelling and bruising just about faded away.
And 5ltr lubricating gel off Amazon for £14.
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FAQ
