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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Hamstring injury - how to treat?
#18895201 - 09/26/13 06:08 PM (10 years, 4 months ago) |
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So I was training all summer for the bike portion of an Ironman triathalon, and it went well - built up miles relatively fast and got lots of newbie gains and really developed speed and technique.
However, somewhere maybe ... 2 weeks before the race, I noticed an agitation in my Hamstring, but very slight and and only in certain positions while laying down.
I raced - had a blazing time, although exerted myself fairly hard.
It's been a month and I still have this nagging injury under my butt, mid/back thigh.
I am running short distances regularly (<5k) and ride my bike to work several x per week. I've got out for a few shorter road rides with medium to higher intensity. I am also doing light, easy swims a couple days per week.
The thing is, the injury doesn't bother me while doing sports. The only time it is present is when I am laying down on my stomach (how i sleep) and lift up my left leg to side straddle a pillow or my girlfriend. Depending on the position it can be quite painful. When in this position, the other "top muscle" seems to move out of the way and i am able to massage the affected tissue deep inside my thigh, closer to the bone.
So - what to do?
I don't think ice would be effective because of the depth of the injury, I self massage to the extent that i can, but it is largely ineffective. I hit the hottub while at the pool ...
Following the RICE protocol that leaves Rest and Elevation.
Not really wanting to stop activity all together - although have no problem remaining at lower intensities through the fall (kind of the plan, anyways.)
I was thinking about trying an anti-inflammatory - Although I am hesitant to be taking it on a daily basis. This seems like the kind of injury that is going to take a long time to recover from, because there is no way to stop using it.
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unknown1123
Experimental

Registered: 05/15/08
Posts: 5,813
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Re: Hamstring injury - how to treat? [Re: PDU]
#18895288 - 09/26/13 06:26 PM (10 years, 4 months ago) |
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Is it bruised? When my bro pulled his hammies he had some narly bruising.
For him, it was lots and lots of stretching, not extreme stuff but just a little bit for a long period of time, massaging, physical therapy, water therapy, Mild weight lifting until they were better.
This machine is your best friend when it comes to hammies:
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Re: Hamstring injury - how to treat? [Re: unknown1123]
#18896592 - 09/26/13 11:13 PM (10 years, 4 months ago) |
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No bruising.
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itchmynipple
;)

Registered: 05/28/12
Posts: 1,660
Last seen: 10 years, 2 months
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Re: Hamstring injury - how to treat? [Re: PDU]
#18898123 - 09/27/13 10:46 AM (10 years, 4 months ago) |
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you said you sleep on your stomach, this is terrible for your lower back. this compresses things in a bad way - including your sciatica nerve which runs through your glutes/hamstring to your knee cap.
you Could be having sciatica problems.
i recommend taking a week off.
at night take a warm bath or use a heat pack to the affected area if you dont think the pain is intense, chances are its Not that swollen. and then follow with ice. try not to get up after you ice it, you don't want to use your area affected when its tight.
after a week of doing this, start stretching with extremely Light - Only after a warm bath, and then follow with ice.
use a 'band' to stretch. they have bands that are like super-size rubberbands i use to stretch with in hockey when my team was at our team gym. there really good. just go super light, you don't want to feel the stretch That much, very lightly, if its 'burning' its cause your over stretching.
overall, i said doing squats and hamstrings workouts would benefit you. as well as taking a warm bath or applying heat to the affected area or post-affected area just to be cautious.
one more question, suck in your glutes like your holdin in a fart or like your getting head from your girl and you flex you dick.
do you notice any pain? this pain could very well not be even related to your sport - it could be related to over-stimulation. and tight muscles known as the kegel muscles. this would be upper hamstring/lower glutes type of pain though.
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PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 5 months
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Re: Hamstring injury - how to treat? [Re: itchmynipple]
#18899558 - 09/27/13 04:57 PM (10 years, 4 months ago) |
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I am actually trying to learn to sleep on my back, with limited success. I am thinking about changing pillows, although I am currently trying to lower my head using a feather pillow which cradles my head nicely.
I don't like sleeping on my side because it feels like it causes me to roll my shoulders forward, and eventually becomes uncomfortable, not to mention causing numbness in my lower arm.
No pain from sucking in the glutes, btw.
From what I've read, this seems very minor. Unfortunately, it is one of those things i want to nip in the bud before it becomes a lifetime problem.
Everything i've read recommends what you just said - I'll let you know how it goes.
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