Hamstring injuries...need some advice. - The Orange Mane

footstepsfrom#27 · 06-11-2008, 10:11 AM

I know this site's gotta have a bunch of weekend warriors so I need some advice on the best/fastest way to treat a hamstring injury. I've had several knee and ankle injuries but never a hammy...untill now. I did this in the gym about 4 days ago, probably riding this alpine bike thing and didn't realize I'd even hurt it till 2 days ago when it started to tighten up. I probably shouldn't have kept going on the stairmaster after that but it seemed to feel better with some activity. Now this sucker hurts like a b**** anytime I bend or stand up. Ii think it's only a grade 1 since there's no bruising. I'm going to see a sports injury guy but I already know what they're going to say since I've read up on this now.

What I want to know is this; who can tell me the BEST and FASTEST way to fix this based on something you've DONE, not what you read. I know hammies take some time to heal...I got that...but does anyone know of a way to speed this process? I HATE sitting around doing nothing. What are the best excercises to do for this thing? The trainer at the gym said I need to roll my leg over a big piece of PVC pipe and straighten the leg up and lock it while stretching it out, toes upwards. Who knows if he knows what he's talking about or not. That didn't even hurt when I tried it over there now it does.

Two things...suggestions on what works best, and how long is this realistically going to take?

Kaylore · 06-11-2008, 10:16 AM

I have pulls now and again as I play football on Saturdays and Ultimate Frisbee on Tuesdays. Inevitably you'll get hurt. Take Ibuprofen or some other anti-inflammatory regularly to take the pain away and let the blood flow to the injured area. I also use the Stick on my sore muscles. Eat a lot of potassium (bananas) and that will help the cramping. Stretch it out at least once a day and make sure you stretch through the pain. If it's real bad you'll need to use the regular RICE treatment. A soak in the hot tub is good for you and is not too bad in its own right. Hammy's suck and they take time. Patience is my last recommendation.

Inkana7 · 06-11-2008, 10:17 AM

If it's a pull you really just want to rest it for a few days. Trying to do anything on it is just going to make it worse. Rest it for a week, put heat on it, and it should be good in 10 days or so. Rolling it should help too.

Then again, I'm not too terribly familiar with Hammy injuries. I'm sure there's someone with better advice than mine. I've only ever pulled my hammy once, and that was my sophomore year in High School.

Steve Prefontaine · 06-11-2008, 10:17 AM

I pulled BOTH hamstrings while sprinting about 2 years. Grade 2 in both.

I iced the **** out of them...no more than 15 minutes an hour...and lightly stretched them whenever possible. I was able to jog again in about a month but I would not recommend pushing it. It's something that linger for a while if you re-injure them.

Good luck!

2KBack · 06-11-2008, 10:22 AM

I used to get these a lot in kickboxing. Alternating ice and heat treatment with light stretching always worked for us. Only stretch when it's warmed though, and only the the very point of pain.

I'm no expert, but this usually did me well in about a week or two depending on the severity.

footstepsfrom#27 · 06-11-2008, 10:22 AM

Quote:

Originally Posted by Kaylore

I have pulls now and again as I play football on Saturdays and Ultimate Frisbee on Tuesdays. Inevitably you'll get hurt. Take Ibuprofen or some other anti-inflammatory regularly to take the pain away and let the blood flow to the injured area. I also use the Stick on my sore muscles. Eat a lot of potassium (bananas) and that will help the cramping. Stretch it out at least once a day and make sure you stretch through the pain. If it's real bad you'll need to use the regular RICE treatment. A soak in the hot tub is good for you and is not too bad in its own right. Hammy's suck and they take time. Patience is my last recommendation.

From what I read on ice, it's good for the first 48 hours but I'm well past that. Should I still ice it anyway or just rest and stretch it? I can't see any swelling or brusing so do I still need anti-inflamatories?

What is the stick?

Kaylore · 06-11-2008, 10:23 AM

Quote:

Originally Posted by footstepsfrom#27

From what I read on ice, it's good for the first 48 hours but I'm well past that. Should I still ice it anyway or just rest and stretch it? I can't see any swelling or brusing so do I still need anti-inflamatories?

What is the stick?

http://www.thestick.com/

2KBack · 06-11-2008, 10:24 AM

if your past the first few days of damaging it find a hottub, or just fill a hot bath and stretch it out in there.

footstepsfrom#27 · 06-11-2008, 10:32 AM

Quote:

Originally Posted by Kaylore

http://www.thestick.com/

Ok this stick thing looks like it's possibly something that will help. Have you tried it on injuries?

theAPAOps5 · 06-11-2008, 10:36 AM

Try alternating heat and ice.

Kaylore · 06-11-2008, 11:46 AM

Quote:

Originally Posted by footstepsfrom#27

Ok this stick thing looks like it's possibly something that will help. Have you tried it on injuries?

Yes. I have a tendency to pull my calf muscles and it was becoming a serious problem. I couldn't finish my runs because my calves would lock up about a mile in and I would limp back (I run outside). I got this thing because runners swear by it and it had good reviews. I use it on my hamstrings on the occasions when I pull them and right before all my cardio just to keep myself loose. They are a good way of loosening up muscle before and after workouts and a great way to rehab it when it's injured and your stretching options are limited.

I would keep taking Ibuprofen for the pain and swelling just to allow as much blood flow to the area as possible to speed up the healing. When muscles injure, the surrounding muscles lock up to protect the area (that's why it's tight). Unfortunately it limits blood flow and extends recovery time. That's why stretching and packing it help. And I don't know about Ice. I always Ice stuff until it gets better, but I might be off on that treatment.

loborugger · 06-11-2008, 01:27 PM

Rub some dirt on it!

Oh, wait, that only stops the bleeding.

RICE
Rest
Ice
Compression
Elevation

Hammies dont heal quickly. Just gotta suck it. As for what your trainer recommended, it might work. Never tried it. When I hurt my hammie, I just limp around for a while... but thats just me. I usually also try stretching it, depending on the kind of injury. Sometimes its a knot, and a couple of good stretches release the pressure. However, if its torn/pulled you might wanna avoid that.

06-11-2008, 10:11 AM	#1
footstepsfrom#27 helmet to helmet hitter Join Date: Apr 2005 Location: Arlington, TX Posts: 16,126 Adopt-a-Bronco: Joe Mays	Hamstring injuries...need some advice. I know this site's gotta have a bunch of weekend warriors so I need some advice on the best/fastest way to treat a hamstring injury. I've had several knee and ankle injuries but never a hammy...untill now. I did this in the gym about 4 days ago, probably riding this alpine bike thing and didn't realize I'd even hurt it till 2 days ago when it started to tighten up. I probably shouldn't have kept going on the stairmaster after that but it seemed to feel better with some activity. Now this sucker hurts like a b**** anytime I bend or stand up. Ii think it's only a grade 1 since there's no bruising. I'm going to see a sports injury guy but I already know what they're going to say since I've read up on this now. What I want to know is this; who can tell me the BEST and FASTEST way to fix this based on something you've DONE, not what you read. I know hammies take some time to heal...I got that...but does anyone know of a way to speed this process? I HATE sitting around doing nothing. What are the best excercises to do for this thing? The trainer at the gym said I need to roll my leg over a big piece of PVC pipe and straighten the leg up and lock it while stretching it out, toes upwards. Who knows if he knows what he's talking about or not. That didn't even hurt when I tried it over there now it does. Two things...suggestions on what works best, and how long is this realistically going to take?

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06-11-2008, 10:16 AM	#2
Kaylore 6-37, Raider fans. Yummy birds and snow! Join Date: Aug 2004 Location: Ceti Alpha V Posts: 41,321 Adopt-a-Bronco: Wesley Duke	I have pulls now and again as I play football on Saturdays and Ultimate Frisbee on Tuesdays. Inevitably you'll get hurt. Take Ibuprofen or some other anti-inflammatory regularly to take the pain away and let the blood flow to the injured area. I also use the Stick on my sore muscles. Eat a lot of potassium (bananas) and that will help the cramping. Stretch it out at least once a day and make sure you stretch through the pain. If it's real bad you'll need to use the regular RICE treatment. A soak in the hot tub is good for you and is not too bad in its own right. Hammy's suck and they take time. Patience is my last recommendation.

06-11-2008, 10:17 AM	#3
Inkana7 Ring of Famer Join Date: Mar 2006 Posts: 8,232 Adopt-a-Bronco: Derek Wolfe	If it's a pull you really just want to rest it for a few days. Trying to do anything on it is just going to make it worse. Rest it for a week, put heat on it, and it should be good in 10 days or so. Rolling it should help too. Then again, I'm not too terribly familiar with Hammy injuries. I'm sure there's someone with better advice than mine. I've only ever pulled my hammy once, and that was my sophomore year in High School.

06-11-2008, 10:17 AM	#4
Steve Prefontaine Ring of Famer Join Date: Aug 2006 Posts: 1,289 Adopt-a-Bronco: None	I pulled BOTH hamstrings while sprinting about 2 years. Grade 2 in both. I iced the ** out of them...no more than 15 minutes an hour...and lightly** stretched them whenever possible. I was able to jog again in about a month but I would not recommend pushing it. It's something that linger for a while if you re-injure them. Good luck!

06-11-2008, 10:22 AM	#5
2KBack Rumblin' Bumblin' Cake is delicious Join Date: Aug 2004 Location: Wash DC Posts: 7,283	I used to get these a lot in kickboxing. Alternating ice and heat treatment with light stretching always worked for us. Only stretch when it's warmed though, and only the the very point of pain. I'm no expert, but this usually did me well in about a week or two depending on the severity.

06-11-2008, 10:24 AM	#8
2KBack Rumblin' Bumblin' Cake is delicious Join Date: Aug 2004 Location: Wash DC Posts: 7,283	if your past the first few days of damaging it find a hottub, or just fill a hot bath and stretch it out in there.

06-11-2008, 10:36 AM	#10
theAPAOps5 A new beginning! Join Date: Aug 2006 Location: Denver Posts: 26,114 Adopt-a-Bronco: Watermock - RIP	Try alternating heat and ice.

06-11-2008, 01:27 PM	#12
loborugger lost in the ether Did we finally get a FB??? Join Date: Jan 2003 Location: The 'cuse Posts: 5,793 Adopt-a-Bronco: Peyton Hillis	Rub some dirt on it! Oh, wait, that only stops the bleeding. RICE Rest Ice Compression Elevation Hammies dont heal quickly. Just gotta suck it. As for what your trainer recommended, it might work. Never tried it. When I hurt my hammie, I just limp around for a while... but thats just me. I usually also try stretching it, depending on the kind of injury. Sometimes its a knot, and a couple of good stretches release the pressure. However, if its torn/pulled you might wanna avoid that.