Elitetrack: Sport Training & Conditioning

Um Hmmmmmm…Well yeh, pulled my hamstring yesterday at training, even though all I did was jog and stretch and a few strides (70% at best) and whatsnot. Biggest load of ballwhacky i'v ever heard. Unbelivable. Absolute shocka…....

Moving on, had emergency physio today and she confirmed my fears, I asked her recovery time to full training…4 weeks at best (grade 1/grade 2 probally) she rekons..the major meet I have to run in to qualify for further meets in 3 1/2 weeks away, and it'll be tough competition. It'll be should be changed to it would have been  :splat:

Anyways, i'm getting some rehabilitation stuff from her but off course, who better to ask about hamstring injuries then…sprinters..haha (awesome ain't it).

1st 72 hours ice aye? Or an extra day or 2? Then is heat started from there? Now gentle stretching can be begun after how long? After acute stage I know, so would that be a very small bit of light, light stretching day 3 and progrss from there? I'v pretty much given up hope for this season, but I want to heal it so it will never worry me again, and I'v heard that it's best to be aggresive to get normal functioning ability, scar tissue forming in right way. Obviously my physio will get rid of the scar tissue so that should be covered i'd hope. Is ibruprofin or whatever for swelling or pain, coz pain is fine, but if it can help with swelling then why not.

I saw UTfootball had said this earlier (below), and it looks good, and mike also agreed (cept backwards running) but I find it a lil complicating in that im unaware of specifics. Could people please help me get s step by step recovery plan that I can follow to hopefully heal fully so I can begin the 6 month training ordeal til next season…

Week 1:
Ice 2-3times per day
Compression
Elevation
Rest and < activities
Stretch 2-3 per day
Advil
Stim/ice

Week 2:
Cont above and add activities:
Speed work half -¾ speed
Work on balance
Intro backwards running
Work on acc/deceleration half-3/4 speed
Progress to plyos

Week 3:
Cont and add
Sport specific drills

bump

Superman16 - 02 February 2007 01:57 AM

bump

with grade 1 u should be back in 10-15days, grade 2 10-21 days, the above plan helped me tons.

ok, sorry for asking, but whats:
- advil and stim/ice.
- what day did u 1st stretch (how many hours post injury?).
- what drills u do 4 balance?
- and with dis 50%-75% speed work, is dat like 60 strides at say 60% or something?
- should acc in week 2 b like 2x10x10
- do u do any activities (exercises) in week 1 at all (latter half)?
- should other strengthening exercises b done? (bodyweight manoevurs of hammy, lying leg curls,etc..)?

Thanks heaps.

anyone? I'm now at the 73 hour mark…

Superman16 - 02 February 2007 11:03 AM

ok, sorry for asking, but whats:
- advil and stim/ice.
- what day did u 1st stretch (how many hours post injury?).
- what drills u do 4 balance?
- and with dis 50%-75% speed work, is dat like 60 strides at say 60% or something?
- should acc in week 2 b like 2x10x10
- do u do any activities (exercises) in week 1 at all (latter half)?
- should other strengthening exercises b done? (bodyweight manoevurs of hammy, lying leg curls,etc..)?

Thanks heaps.

if you look at my journal i have everything i did and what kind of speed/strength work i did.

I don't have ems - would dat make much difference?
Would having warm baths be a good idea after acute stage?

Superman16 - 02 February 2007 08:58 PM

I don't have ems - would dat make much difference?
Would having warm baths be a good idea after acute stage?

i think the ems was huge in my quick - HUGE. i think it help prevent some of the scar tissue.

bugger…lol

So I did something to my hamstring today at our first invitational. I was running and my right hamstring gave completely out. I was shocked because yesterday and the days before I felt fine. Now I can't really move my leg without an intense pain going up through my hamstring. Any suggestions on if its a pull or a strain. I know I won't be running but I would like to know maybe for how long and what can I do to make this recovery time as quick as possible. Today is the first day so I am just icing, elevating, and taking advil. Any suggestions or thoughts would be greatly appreciated.

its probably a grade 2 strain which could take 15 days-6weeks. i would start ems treatments asap.

Anytime you get a hamstring injury you can't walk with, you should get an orthaepedic's opinion as it may be a tear or even a fractured ischium.

So I went to the lovely doctors today and he said I tore the muscles away from the tendons or something like that. I don't know but it doesn't look good for this track season. I still really can't put much weight on it and I still have a ton of pain. Its pretty depressing. I start physical therapy next week. If anyone has anymore thoughts or suggestions just let me know. Thanks

Doublea0508 - 02 April 2007 12:25 PM

So I went to the lovely doctors today and he said I tore the muscles away from the tendons or something like that. I don't know but it doesn't look good for this track season. I still really can't put much weight on it and I still have a ton of pain. Its pretty depressing. I start physical therapy next week. If anyone has anymore thoughts or suggestions just let me know. Thanks

was the area blk and blue

Actually the area was surprisingly not black and blue but I do have a huge knot but if I remember what the doctor called it or actually spelling it is harder lol. All I know is when I don't have as much pain I must begin to stretch my hamstring or the knot may calcify.

Do anybody know if a hamstring tear is more serious when you can feel the pain from the middle to near the groin area?  Everytime I stretch with my leg outwards(like a 90 degree stretch), i can feel the pain from the middle of my hamstring to near my groin.