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Advice plz...(Hamstring)

  • 07-06-2007 8:33pm
    #1
    coman
    Closed Accounts Posts: 15 ✭


    Hi everyone,
    Played a match yesterday and felt a twinge in my halmstring. This is after me pulling it last summer.I was told by a physico that I should be doing high repts with low weights to increase its strength. The question in how long should I leave before starting the weights after feeling it last night? Also when I do start, should I be doing them once a day or leave a few days between each session.

    Thanks in advance?


Comments

  • #2
    Leon11
    Closed Accounts Posts: 578 ✭✭✭Leon11


    Go see the physio first and let him/her assess any potential trouble with your hamstring.

    Sorry but that's the best thing to do at the moment.

    As for the weights, that advice is wrong, high reps light weight will increase your muscular endurance.

    If you want to strengthen your ham's look at doing leg curls, good mornings, deadlifts. Aim for 1 warm up set and 3-4 work sets of 5-8 reps with a heavy enough weight. Do every third or fourth day for 12 weeks and then just look to do something similar once a week as prevention.

    Linky to exercises here with videos http://exrx.net/Lists/ExList/ThighWt.html#anchor1942303


  • #3
    ali.c
    Registered Users, Registered Users 2 Posts: 1,022 ✭✭✭ali.c


    Leon11 wrote:
    .

    As for the weights, that advice is wrong, high reps light weight will increase your muscular endurance.

    i am with you on going to see the physio alright right but the above is not strictly true about the advice being wrong. Light weights and high reps are not great for building muscle or increasing mass but in my experience they are a used frequently by physios. Not too up on the theory behind it, but AFAIK repairing muscles etc after an injury is different to general strength training. As regards the frequency of excercises it depends on the injury sometimes its daily or more frequently again and sometimes its less.

    OP have a chat with the physio and take it handy until you do!


  • #4
    thirtyfoot
    Closed Accounts Posts: 3,912 ✭✭✭thirtyfoot


    Yes, I'd agree go back to your physio. The first step on re-strengthening after an injury probably wouldn't be jumping straight into lifting weights, especially if its something you currently aren't doing. There are many body weight, theraband exercises etc you could work on before getting to the stage of lifting. I presume your physio gave you detailed exercises to follow and also supervised you to ensure you were doing correctly.


  • #5
    Roper
    Closed Accounts Posts: 6,448 ✭✭✭Roper


    I don't want to open the proverbial can of worms here, but make sure your physio is used to working with sports. An awful lot of physios are great for injury rehabilitaion- ie. I stepped off the kerb and sprained my ankle can you get me walking to the shops again? types of injuries. But not so great at sports physiotherapy- ie. can you get me back playing in the shortest time possible with the minimum amount of damage.

    I've hunted high and low for a sports-rehab guy and I've only found one in the last 12 months. I'm what you might call injury prone, and I train a lot and HAVE to train a lot, so getting someone who'll have me back in action without spouting RICE at me is very important.

    Anyway, my point is that some physios are used to dealing with injury rehabilitation for 50 year olds who've wrenched their back, some others are good for 25 year olds who want to play again at the weekend. You should try to find the latter IMO.


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