Hamstring still sore

[Joanne]

I wrote a few weeks ago about my hamstring injury and was advised to stay off it, ice it and/or apply heat and elevate it. I didn't work out for about 3 weeks and didn't do any physical activity besides my job. I should mention that I did apply ice but not on a regular basis. I went back to the gym yesterday after being away for so long and did a workout - 40 minutes Elliptical machine (L13-16) easing myself into it and did some leg/chest workout afterwards but nothing strenuous or heavy. I just wanted to get my body moving again. I used a lighter weight on the machine (chest press and seated row and I used the Stability Ball for squats). It is feeling better compared to where I was before but it's still sore when I am trying to stretch it. I was hoping that it would be 100% by now.

What do I need to do at this point? I don't want stop my workouts because it's affecting my moods especially here in gloomy and dreary Canada.

P.S. Can somone please send us some sun?

Thanks.

[Pelon]

You need to see a doctor; preferably, one with experience in sports medicine. There is no way that you can figure out what the problem is through a forum.

[CF-OC_gal]

I like Pelon's advice. I would say that it is a good sign that you have been able to get back to some form of workout and not re-injure it.

Thanks for letting us know how you are doing with it. I hope you get back to 100% ASAP.

[Joanne]

Hi,

Thanks. I will see if I can find someone who specializes in sports medicine. I did physiotherapy many years ago (back injury) and I know the physiotherapist but I haven't seen him in a while. I will see if he would be willing to see me - usually you are recommended through your insurance or work but I will see what I can do. If not, I will go to a family doctor who will tell me what I already know or think I know. RICE - rest, ice, compress, and elevate it.

In the meantime, I did some searching on the net and came up with this very helpful site: http://www.nismat.org/ptcor/ham/

A hamstring strain is an excessive stretch or tearing of muscle fibers and related tissues. Hamstring strains can occur at one of the attachment sites or at any point along the length of the muscle. They are classified as either 1st, 2nd, or 3rd degree depending on the severity.

First Degree: Excessive stretching or minor tearing of a few muscle fibers. The pain can often be localized with one finger. Some stiffness and weakness will also be present. If exercise is attempted, the pain and stiffness may decrease during the activity, but return after, often with much greater intensity.

Second Degree: Moderate tearing of muscle fibers with pain generally covering a larger area than the 1st degree strain. Stiffness and weakness will be felt and the painful area may appear black and blue due to bleeding within the injured muscle. Significant limping may also occur when walking.

Third Degree: A complete tear of the muscle. Wide-spread bruising will be present and a "balling up" of the muscle may be seen or felt with you hand. 3rd degree strains are a rare occurrence.

Treatment
First Degree: Like most recent athletic injuries, the RICE (Rest, Ice, Compress, and Elevate) method of treatment, in the early stages, is most beneficial. Rest from the activity which caused the muscle strain allows for healing to occur. Immediately following the muscle strain, ice should be applied over the painful area for 10-15 min. Periodic icing (2-3 times per day) will help to control swelling and reduce pain. Heat should not be applied to the area during the first 3-4 days since this may increase swelling and bleeding within the muscle. An elastic wrap or compressive stocking may be applied to the area to assist with swelling control. If the compressive device causes increased discomfort or "pins and needles" in any part of your leg, its probably too tight. Lying down periodically with your leg elevated allows gravity to assist with your effort to control the swelling.
Though some experts believe early stretching to be valuable, caution should be taken early on to avoid aggressive stretching (stretching beyond the point of mild discomfort) which may hinder healing. Gentle stretching and light resistive exercise (see figures 2, 3, and 4), during the first few days, will help to properly align the healing muscle tissue. Following exercise, the application of ice while maintaining a stretch, not only helps to control swelling, but also helps the muscle to maintain flexibility. Within a pain-free range, walking, biking, and a chair/stool pull (see fig. 6) may be implemented during the first few days. Progress these exercises, using pain during or after activity as your guide, to running, sprinting, jumping, and full athletic competition. When beginning more advanced activities such as running, avoid quick starts and stops or other ballistic movements which can cause re-injury Remember to properly warm-up and stretch before participating in athletics, and then conclude with a good stretch The most effective stretching occurs when the muscle is warm from exercise and when the stretch is held for long duration (min 30 sec.).


I think I am in the first degree. In the first week or so, I was limping but I'm not anymore. I made it worse by working out after the injury (not realizing that it was injured but just needed to stretch it). I will know better next time. I didn't use the RICE technique faithfully during the past few weeks. I did it probably for one week and then didn't think about my injury because it wasn't bothering me. I noticed it more after my workout yesterday. This is frustrating but if I want my hamstring to heal properly then I need to be more patient about this process. It just seems like forever.

Thanks for your thoughts.