How to rehab a Hamstring

[MightyMouse]

I’ve been having trouble with my hamstring recently, its kept me from fully training for the past 3 weeks and is still bothersome. 2 weeks ago I gave it a full week off. The past 2 weeks I’ve just been doing 10 mins on the bike and maybe a 5 min jog/run almost every day. I try stretch it every day too. Should I be give it more of a rest? There’s no athletic trainer for me to see so any help would be great.

[Sebes]

I've had three hamstring injuiries. Mine only healed when I stopped working out for a long period of time...like a summer.

[MightyMouse]

I do have a good bit of time to rest it, about 6 weeks. I’m struggling with what I should do, How long should I do nothing on it, when should I start strengthening exercises? how often and how intense?

[rainbowgirl28]

I have struggled with hamstring problems for years. Full rest generally did little to help me get better. I usually did best with easy striders, building up to an intensity where I might feel things a little but I didn't feel like I was making things worse. Lots of gentle dynamic stretching was helpful (like easy leg swings) and hurdle mobility as well.

For strength, I got a lot out of standing on one foot, and reaching down to touch my toes. When that was easy, I would do it with dumbbells. It stretches and strengthens at the same time.

So my advice is get moving and do stuff, just keep it below the point of being in pain.

[vault3rb0y]

Talk to Dr. Spencer Chang on here, he is an excellent resource.
If you have a recurring hammy injury, chances are it has partially healed only to be re-injured again. That will leave lots of scar tissue from the previous injury behind. Thats why at this point i would suggest a lot of stretching. 3 seconds 2 times, at least 5 times a day. Obviously im no doctor, i am just going by what doctors have told me in the past about hamstring and quad injuries. A key to an athletes rehab is giving the needed time off. You might feel great but when you start exploding off the runway again, something can really blow. Ice and ibuprofen if there is any swelling, and after any workout. Build up slowly, 10% a day. heres a great resource:

http://www.sportsinjurybulletin.com/archive/leg.php

look for hamstring injuries, and anything else sports related. good luck!

[SlickVT]

Are you vaulting for Syracuse? If so, have the trainer take care of it.

[MightyMouse]

Are you vaulting for Syracuse? If so, have the trainer take care of it.

No, not yet. Ill jump for them starting next season if everything goes well. So the only doctor I can see is the on campus doc, he/she could give me a reference to a PT place. But Ive used up all my PT visits on my insurance plan with my shoulder before and after surgery. So thats a last resort

For strength, I got a lot out of standing on one foot, and reaching down to touch my toes. When that was easy, I would do it with dumbbells. It stretches and strengthens at the same time.

So the dumbbells were in your hands?

[vault3rb0y]

So whats your name? I used to live in Ithaca and vault with matt scheffler before i moved to arkansas.

[rainbowgirl28]

For strength, I got a lot out of standing on one foot, and reaching down to touch my toes. When that was easy, I would do it with dumbbells. It stretches and strengthens at the same time.

So the dumbbells were in your hands?

Yeah. I should post some video.

[MightyMouse]

So whats your name? I used to live in Ithaca and vault with matt scheffler before i moved to arkansas.

Stephen Dockery. I go to school at SU so Im not real familiar with the area. Does Matt Scheffler run a club around here?