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Hamstring - update

 Poster: A snowHead
Poster: A snowHead
Almost 1 year to the day when I joined a gym to lose weight/improve general health and focus on some ski specific muscle groups, I feel better than I have for quite a few years. So it was with some shock on Saturday that I sustained a hamstring injury rolling eyes

Long story short, was "racing" my daughter (11) on the beach when, on about the third 70m sprint...OUCH, leapt several feet in the air accompanied by some pretty severe pain in left leg.

So, anyone with any experience on typically how long these things take to repair, best gradual return to exercise, best form of exercise to aid rehab, approx time one can expect to pass before returning to full/normal workout.

I'm hoping that after a year of fairly intensive, average 5 days a week gym exercise will support a more rapid recovery. Indeed, in 48 hours the discomfort has reduced significantly.

Thanks in advance Smile


Last edited by Poster: A snowHead on Thu 1-09-11 12:40; edited 1 time in total
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Chasseur, Sorry, I have no idea. But am sending you healing vibes for a speedy recovery. Madeye-Smiley
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Schuss in Boots, thanks for that - I can sense some stiffening...you sure you're sending that to the right region..... wink Laughing
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Chasseur, when I pulled mine physio strapped it up tight & told me to ice regularly and take ibuprofen until swelling had gone down. Think I was out of hockey action for 2 to 3 weeks
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Chasseur, when I pulled mine physio strapped it up tight & told me to ice regularly and take ibuprofen until swelling had gone down. Think I was out of hockey action for 2 to 3 weeks
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Chasseur,

Another Competitive Dad bites the dust ...... Wink

http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm

http://www.medicinenet.com/hamstring_injury/page3.htm
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DB, yeah....until the skiing starts, of course... Laughing

Thanks for the links - very helpful.

From that, seems to be a grade I tear. On hols next week so plenty of swimming, gentle exercising, stretching and then keeping the leg raised thus taking advantage of the beer waiter service. Think I can manage that Laughing
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Don't stretch it too much, too soon, as this may exacerbate the tear. Any exercise that you can do without pain or discomfort will be good for you. Good luck
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Chasseur,

I have have had hamstring problems back in my rugby days when trying to set off quickly on heavy pitches, which might be somewhat similar to you trying to run on a sandy beach. This is not medical advice but just my thoughts from someone who has had the problem.

As with all muscles, if it does not heal properly then it will end up shorter than it should and will always be vulnerable to going again. Hamstrings seem to be the worst muscles for that happening. Think of the recurring problems Michael Owen had for example. I would therefore recommend a visit to a physio, even if just once, to assess the damage and to give you the correct exercises for rehab, rather than just trying to work out your own stretches.

The good news is that the first time I did mine, which was the worst, I went skiing a week later without too much problem. It seems the hamstring is not used that much in skiing as long as you are in control. The only times I felt concerned was off piste if I got too far back and had to haul myself forward.
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Chasseur, i can sympathise with you on this as i did the same thing when visiting my old athletics track where i was the british junior 100 and 200m champion and when I say junior Im talking 20 odd years previous and i to challenged my two lads 15 and 13 to a race.I gave them a good 20 meter start and set off and within three strides i felt like i had been shot in the leg and fell to the ground in agony,my kids finnished and didnt stop laughing at me for about three hours along with my friends who were also with their kids their only concern was that i wasnt going to be able to make the dinner i had promised on our return home.The injury took about three weeks to feel like I could do gentle exersise on it but after 8 weeks it was pretty good but it was always in the back of my mind not to over do it during this period.I hope you heal up and dont over do it.
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richjp, your scenario is about right I'd say - firm sand but heavy/wet.

meandrew, respect! I used to belong to an athletics club and represented both them and my school on a regional level at 100 and 200m.....er.....30+ years ago now!! Never once picked up any injuries then or since rolling eyes

As mentioned, I'm on holiday next week, so will do some swimming and light stretching in the warm and just take it easy, then reassess once back.

Thanks for the advice/good wishes Very Happy
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Chasseur, You're welcome... thanks for the compliment... Laughing Laughing
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Rest it and ice it for 10 minutes every 2 - 3 hours for the first 5 days or so.

After that you can move into moving the muscle through it's mid range, making sure you don't push too far and please, please don't stretch it! Whilst it's in the sub acute phase (between now and 3ish weeks time) collagen fibres will be being laid down to repair the tissue, and stretching could cause these to break and set you back in the healing phase.

After 3 weeks you're into the remodelling phase so can start pushing to the end range of movement and being more active again. It might be worth getting a sports massage or seeing a physio to get some work on the area, reducing the formation of scar tissue and addressing any compensation patterns that you might start to exhibit from being slightly unbalanced for a while. A good sports massage therapist/physio can help the muscle heal in a way to be as functional as it was before. It's probably worth seeing someone to ensure your leg is as functional as possible once you're getting back to full fitness.
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Depending on the severity of the damage, there are many different treatments recommended. You need to have the tear assessed before you embark on any treatment.

"Severity of a Hamstring Injury:

Hamstring strains are classified as 1st (mild), 2nd (moderate), or 3rd (severe) degree strains depending on the extend of the muscle injury.

Mild (Grade I) Hamstring Injury

* Muscle stiffness, soreness and tightness in the back of the thigh.
* Little noticeable swelling.
* A normal walking gait and range of motion with some discomfort.
* Flexing the knee to bring the heel up

Moderate (Grade II) Hamstring Injury

* Gait will be affected-limp may be present .
* Muscle pain, sharp twinges and tightness in the back of the thigh.
* Noticeable swelling or bruising.
* Painful to the touch.
* A limited range of motion and pain when flexing the knee.

Severe (Grade III) Hamstring Injury

* Pain during rest which becomes severe with movement
* Difficulty walking without assistance.
* Noticeable swelling and bruising. "


If it is Grade I then you can get away with resting for a few weeks, applying heat and wearing compression shorts (ice is only really useful if it is still bleeding on the inside). Grade III and you really need some help from a specialist!



rolling eyes


Last edited by You know it makes sense. on Thu 20-06-19 9:35; edited 1 time in total
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Spannah, many thanks. That's a great help Very Happy

Bigtipper, almost certainly Grade I from that range.
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Schuss in Boots wrote:
Chasseur, You're welcome... thanks for the compliment... Laughing Laughing


No problem, but you can stop now.... wink Laughing Laughing
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Chasseur, Oh dear, did you get arrested in Tesco again? Toofy Grin
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Schuss in Boots, Every little helps. Toofy Grin
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geepee, Laughing Laughing Laughing
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Schuss in Boots, Laughing Laughing

geepee, Laughing Laughing
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Thanks again for all the advice.

After a week of swimming and gentle stretching, returned to full gym work on Monday and, 3 exercise days on, all seems well. No twinges, stretching provides no discomfort. No discernible issues other than being surprised at how 3-4 weeks of relative inactivity quickly lower the fitness levels!
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Hi,

Whenever I go to Gym I always wear Compression shorts to safe from injury. If you don't know about compression shorts advantage please see the information to avoid hamstring. It really helps who are facing a hamstring injury problem. Smile
Thanks...
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Holy thread bump!
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@adithorp, looks like spam to me Very Happy
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@Rabbie, @holidayloverxx, yes realised that when I saw the other compression underwear thread bump.
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