Update.....Plus, I Need Some Help

[Joanne]

Hi,

It's been a while since I have been on. I had injured my hamstring and was unable to workout for several weeks (about 4-5 weeks). I went back to the gym on the weekend but didn't do much because I was nervous about my hamstring. I did go to a doctor as well as a sports medicine doctor and physiotherapist. The doctor (#1) told me to ice it and do walking and swimming and take it easy. The sports medicine doctor and physiotherapist told me that it might be a nerve from my back shooting down the back of my leg, thus the pain in my hamstring and behind the knee. The physiotherapist showed me one exercise move I could do and that was it. She told me to go back to the gym, keep it light and to keep a journal of my progress, eg. start off 10 minutes on the lifecycle and then increase it by 5-10 minutes.

I was somewhat disappointed from my appointments because I was expecting something more but it didn't happen. I have noticed that my hamstring injury is feeling better compared to where I was 5 weeks ago but I am desparately wanting to get back into shape. I haven't worked out in a long time and it's taken it's toll. I am trying to be patient but it's hard especially because I am soooooooooooo anxious to get back into my routine but I know that I can't - at least not right now. I don't know where to start, how much to do and what exercises are safe enough to do. The doctor told me that I shouldn't do the cross-trainer but to stick to the lifecycle and treadmill but then I hear conflicting stories. I did the cross-trainer the other day for about 30 minutes/L11 and that was okay. It was a little sore but it didn't bother me the rest of the day. I also did the lifecycle yesterday (20min./L9-10) and that was okay too. Just to give you an idea - before the injury, I would do 45-60 minutes on the cross-trainer (L16/17) and 30-45minutes on the lifecycle (L15).

I would appreciate some tips and a workout plan of where to start and what to do. I can workout 4-5 times a week - I can do 6 if I have to. I have put on some weight during this time and want to get back into shape but I know that my first goal should probably be getting back into a routine. However, I want to be able to work towards losing bodyfat, which means cardio and resistance training.

Thanks for your help.

[Lady C]

I wouldn't over do it. Stick with 30 minutes for a few weeks. Do the exercise the therapists said and hit the weights for the rest of the body.

[Joanne]

Thanks Lady C. The exercise that the physiotherapist gave me can be done in less than 1 minute so it's not a big thing. I will stick to the 30 minute cardio workout but I would to know which types of exercises to do. I'm not sure where to start or what to do. I was hoping that someone could design a program for me that doesn't involve the hamstring. I would like to do some exercises using the stability ball too but I don't know many of them.
Thanks.

[Lady C]

Stick with biking for cardio. Running or eliptical may reinjure the hamstring.

Do a two day split like this or this full body LEAVING OUT the hamstring exercises until it has healed.