Hamstring injury

redzerdrog

I injured my hamstring yesterday, it's not too bad ( I have tore it badly a number of times in the past) but can still feel it.

I iced it a number of times yesterday and taken a couple of anti inflammatories.

Problem is I won't get to the physio untill the end of the week. In the meantime when can/should I start stretching and/or foam rolling the hamstring?

Alf Veedersane

No need to do either in the meantime.

Transform

redzerdrog wrote: »

I injured my hamstring yesterday, it's not too bad ( I have tore it badly a number of times in the past) but can still feel it.

I iced it a number of times yesterday and taken a couple of anti inflammatories.

Problem is I won't get to the physio untill the end of the week. In the meantime when can/should I start stretching and/or foam rolling the hamstring?

this will help to get in at the hamstrings - https://www.youtube.com/watch?v=NcwgxDCitBA

D'Agger

You need not do much on it really, at a minimum give it 2/3 days of icing and don't stretch it. RICE is the main thing to do with it.

Physios tend to push 'active recovery' which would be, as soon as you're not in pain with it, you can do a small bit to start the recovery process. This would be something simple like 3x10 glute bridges. That's about the max I'd do until you can see the physio, they'll be able to advise from there and I'd stress that you shouldn't do the glute bridges if they're not comfortable. You'll know from the feeling if your hamstring is too weak to be doing them, in which case just rest it up.

redzerdrog

Thanks, I might be able to get a physio appointment tomorrow would that be too soon or should I wait till Wednesday.

I have a match in 2 weeks time that I am hoping to be back for

D'Agger

redzerdrog wrote: »

Thanks, I might be able to get a physio appointment tomorrow would that be too soon or should I wait till Wednesday.

I have a match in 2 weeks time that I am hoping to be back for

Keep icing it and you should be okay for a consultation on it tomorrow I'd say.

It'd want to be a very light tear for you to be back in two weeks, if it's a strain you should be alright but you'll be doing glute bridges, sliders, and shuttle runs over the next week in order to find out.

Reckon anything hamstring related is minimum two weeks, although dry needling and a few rubs could really help. Either way, best of luck with it.

redzerdrog

So I went the pysio on the Tuesday evening. Pysio couldn't feel and tear but said hamstring was very tight and also quite weak in comparison to quads. He rubbed it out and was quite sore the following day but the day after was fine and I could do the exercises he gave me.

Did the exercises which included single leg bridging, Bridges with single leg extensions, hamstring curls using resistance bands and stretches without any pain in hamstrings (hip flexor was sore the day after a couple of times)

So I went back the pysio last Thursday and everything felt fine although he did recommend upping my training to test hamstring before game today which I did and everything felt fine.

I did warm up today and was fine however didn't start match but came off the bench after 5 mins. First ball I took my left leg (injured leg) was planted as I passed the ball with right and I felt a twinge. It wasn't a pull or anything but felt myself minding it for the rest of the game. It doesn't appear to twinge when running mostly when foot is planted. Can anyone she'd any light on this?

Even now this evening it doesn't feel tight and feels fine. Is there any other excerises I could do to help this?

Thanks in advance

Transform

redzerdrog wrote: »

So I went the pysio on the Tuesday evening. Pysio couldn't feel and tear but said hamstring was very tight and also quite weak in comparison to quads. He rubbed it out and was quite sore the following day but the day after was fine and I could do the exercises he gave me.

Did the exercises which included single leg bridging, Bridges with single leg extensions, hamstring curls using resistance bands and stretches without any pain in hamstrings (hip flexor was sore the day after a couple of times)

So I went back the pysio last Thursday and everything felt fine although he did recommend upping my training to test hamstring before game today which I did and everything felt fine.

I did warm up today and was fine however didn't start match but came off the bench after 5 mins. First ball I took my left leg (injured leg) was planted as I passed the ball with right and I felt a twinge. It wasn't a pull or anything but felt myself minding it for the rest of the game. It doesn't appear to twinge when running mostly when foot is planted. Can anyone she'd any light on this?

Even now this evening it doesn't feel tight and feels fine. Is there any other excerises I could do to help this?

Thanks in advance

are you doing soft tissue work on it daily as i explained in video above?

Remember you need the three steps -
1- soft tissue work - massage
2- exercises to activate and strengthen e.g. leg curls, glute bridges etc
3 - stretch the relevant areas

This is a good hamstring test and strengthening exercise - can you do this single leg with leg almost straight - https://www.youtube.com/watch?v=AvHzXObM9lw&t=15s

id add that absolutely none of the above will resolve it if your hips are mega tight e.g. hows your couch stretch? and pigeon stretch as compared to the standards i show here - https://youtu.be/L2fW2yvvVWw

If the pelvis is constantly pulling forwards due to tight glutes and hip flexors then the hamstrings will always show up as an issue but its not the driver

redzerdrog

Transform wrote: »

are you doing soft tissue work on it daily as i explained in video above?

Remember you need the three steps -
1- soft tissue work - massage
2- exercises to activate and strengthen e.g. leg curls, glute bridges etc
3 - stretch the relevant areas

This is a good hamstring test and strengthening exercise - can you do this single leg with leg almost straight - https://www.youtube.com/watch?v=AvHzXObM9lw&t=15s

id add that absolutely none of the above will resolve it if your hips are mega tight e.g. hows your couch stretch? and pigeon stretch as compared to the standards i show here - https://youtu.be/L2fW2yvvVWw

If the pelvis is constantly pulling forwards due to tight glutes and hip flexors then the hamstrings will always show up as an issue but its not the driver

Thanks for that, in work at the minute so will look at videos later.

I think you could be onto something with the hips in particular I have always felt tightness. I have been trting the couch stretch (struggle with it) and pigeon stretches over the last while but very sporadically. Think I need to do these more regularly.

I have been doing the soft tissue work with both and big foam roller and harder handheld roller but definitely need to get into more with a ball type like the other video you posted. Would a tennis ball be any use for this?

Transform

redzerdrog wrote: »

Thanks for that, in work at the minute so will look at videos later.

I think you could be onto something with the hips in particular I have always felt tightness. I have been trting the couch stretch (struggle with it) and pigeon stretches over the last while but very sporadically. Think I need to do these more regularly.

I have been doing the soft tissue work with both and big foam roller and harder handheld roller but definitely need to get into more with a ball type like the other video you posted. Would a tennis ball be any use for this?

cool do that

no get this ball and youll have it for life - https://www.amazon.co.uk/gp/product/B079VM89P1/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

D'Agger

Have often felt a twinge when going for the first transition into a sprint during a game. That's why you should warm up extensively - I've always found it can be dangerous coming off the bench as opposed to starting as you won't do as much as a full blown warm up and you can leave yourself a bit open then. It sounds like you might have warmed up, sat on the bench then come on with just a minor warm up which isn't ideal preparation for going into a sprint.

Often I see guys using resistence bands to activate glutes prior to matches, have done it myself from time to time. It could also be that you have weak hamstrings and you've been doing strength work and then playing on top of it, I'd go to physio again and get a rub and loosen it out, try to warm up a little bit more. Rather than static stretching, warm up with what you'll be doing in a game at a slow pace with increase in tempo so that when it comes to going at game pace, you're able for it.

redzerdrog

Still struggling with this a bit and had a good 3 weeks and played 3 matches and felt good but then tweaked it the other day. Been to physio and says it most likely a strain rather than tear and gave me a bunch of new exercises to do.

One question though, say doing the below ie foam rolling, exercises and stretching in the evening should they be done in this order?

Remember you need the three steps -
1- soft tissue work - massage
2- exercises to activate and strengthen e.g. leg curls, glute bridges etc
3 - stretch the relevant areas

I had been doing the exercises then stretching then finishing with foam rolling. Is this wrong or what are the pros and cons to this?

And say for a game or training should I do the soft tissue work before going and then do the warm up ect when there ect?

Apologies if this is basic stuff

thehamo

redzerdrog wrote: »

Still struggling with this a bit and had a good 3 weeks and played 3 matches and felt good but then tweaked it the other day. Been to physio and says it most likely a strain rather than tear and gave me a bunch of new exercises to do.

One question though, say doing the below ie foam rolling, exercises and stretching in the evening should they be done in this order?

Remember you need the three steps -
1- soft tissue work - massage
2- exercises to activate and strengthen e.g. leg curls, glute bridges etc
3 - stretch the relevant areas

I had been doing the exercises then stretching then finishing with foam rolling. Is this wrong or what are the pros and cons to this?

And say for a game or training should I do the soft tissue work before going and then do the warm up ect when there ect?

Apologies if this is basic stuff

I would switch your routine around. Foam roll first, stretch using an active isolated stretch (you tube is your friend) and then exercise to load reinforce your newly acquired range of motion

D'Agger

I would say foam roll, activate with resistance band work (especially glutes), do your exercises and then stretch. I think you should finish on stretching to loosen out.

Ironically I came off the bench for a game recently and strained my hamstring so have been struggling with this a bit myself the past few weeks. Would highly recommend activation with resistance bands. Also, I was basically able to train at about 90% for two weeks before now so I think you need to train or be doing runs without going full belt and gauging yourself from there how it feels.

I also had a number of physio sessions on it and will continue to before games as we've only 1/2 left.