Ham injury

[theoak01]

Im not exactly sure what the hell Ive done,but my hammy has been bugging me over a month now,and it just kinda appeared one day,not a huge pain,but when I do anything using it I get a nagging dull pain,high up by my glute.

my problem is I keep trying to train because I have a fitness class in college once a week and havent been all semester due to this shit,and I am scared I will fail. how can I speed up the recovery? I am also on eq and prop because I am suppose to be bulking,but not training legs is showing in how much I grow

 

[MsBeverlyHills]

same here. for me- the hamstring injury was caused playing soccer but got worse because i have a strenght imbalance from doing heavy squats & developing my quads but not developing my hammys.

add SLDLs, hamstring curls to strengthen the muslce & hamstring stretches to improve your hamstring flexibility & speed up recovery. If you have tight hip flexors- you also have greater chance of hamstring injuries.

as soon as you have any pain- do ICE (ice, compression, elevation)...I stretch w/the ice bag strapped to my hamstring. hope this helps

 

[theoak01]

thanks msbeverlyhills,you were a big help

green to you

 

[b fold the truth]

Do you have any bands to work with?

B True

 

[theoak01]

I could get some,a friend of mine is into physiotherapy and has some

 

[Scotsman]

same here. for me- the hamstring injury was caused playing soccer but got worse because i have a strenght imbalance from doing heavy squats & developing my quads but not developing my hammys.

add SLDLs, hamstring curls to strengthen the muslce & hamstring stretches to improve your hamstring flexibility & speed up recovery. If you have tight hip flexors- you also have greater chance of hamstring injuries.

as soon as you have any pain- do ICE (ice, compression, elevation)...I stretch w/the ice bag strapped to my hamstring. hope this helps

Great advice as always. The imbalance can cause regular strains/pulls in the muscles. Do the exercises she listed and also try straight leg dead or even regular deads. Very important to stay flexible and work on it frequently even when you aren't actually lifting.

Also again MsBH thank you for getting me thinking of your glutes/hams

Cheers,
Scotsman

 

[MsBeverlyHills]

Great advice as always. The imbalance can cause regular strains/pulls in the muscles. Do the exercises she listed and also try straight leg dead or even regular deads. Very important to stay flexible and work on it frequently even when you aren't actually lifting.

Also again MsBH thank you for getting me thinking of your glutes/hams

Cheers,
Scotsman

thanks Scots funny thing is my ham injury hurts more sprinting/running than lifting! As soon as I pick up speed in 400s, I get alot of pain. any thoughts?

 

[Scotsman]

thanks Scots funny thing is my ham injury hurts more sprinting/running than lifting! As soon as I pick up speed in 400s, I get alot of pain. any thoughts?

This can still be from a muscle imbalance. The more dynamic you get in your workout the more strain the muscle has to pick up. Long sprints like that use much more muscle than shorter distances since you are fatiguing the muscles more so the imbalance shows more readily. While your hams are completely fresh you are correcting the imbalance, but when you get into the long runs your hams are fatiguing faster than the quads. Try upping your lunges and glute work. Remember quads have four muscles to draw from and hams only have two so the reservoir is much smaller.

Also make sure you get a complete deep muscle stretch after sprinting. Try doing buddy stretches or at least hold each stretch long enough to work out all the fibers in your glutes/hams.

As for strengthening up reps in your dynamic work(lunges, leg curls) part of the time while focusing on making your hams and glutes work really hard while doing the compound motions (deads, squats) Make sure you are squatting deep and getting your hips back to involve the hams more coming out of the bottom. This will also help with flexibilty. As for deads make sure you are getting good hip speed and drive and that your whole pelvic region is stable and working hard. Try doing reverse hypers with bodyweight only to get the tie-ins from the lower back to the glutes. The whole posterior chain needs to be strengthened as a unit. Lastly Don't stop doing things for quads, but reduce the strain you are putting on them to allow the hams to catch up. Once the imbalance is corrected then try to strengthen everything as a whole from then on out.

Cheers,
Scotsman

 

[b fold the truth]

I could get some,a friend of mine is into physiotherapy and has some

I kept my inced and then icy hot on it all the time. I put icy-hot on it before ANY kind of training (still do) and I also did leg curls with my mini bands 3-4x a week while it was hurt. The bands allow for flexibile tension and you can move your leg in whatever direction that you wish.

B True

 

[theoak01]

thanks man,Ill have to get some bands,because I need to heal quick because Im facing failing a semester in fitness because of this,and its like 400 bucks to retake and screws over my next semester

 

[b fold the truth]

You can also get some compression shorts or get a nice ACE type bandage from the store that is at least 6" wide. Wrap it fairly tight and then tape it up. Start the tape at the top and work your way down...do the same with the wrap.

B True

 

[theoak01]

I have compression shorts from rugby,Ill have to use them when I run and see how that works

thanks again man

 

[Jollyrogers_cookin]

lol dont feel bad, I got a mild concussion doing 20 rep squats then the sucker i am do another 12,10,9 reps

Now when I lift weights a shooting pain hits the back of my head where that little bump is behind our skulls, and it hurts like a mother$#%$# but Its going away .. slowly

 

[theoak01]

thats brutal man

 

[theoak01]

just a quick update, I think its getting worse,I did light stiff leg deads last night with 115 felt great ,moved onto leg curls this is where the pain came,I cut the weight to less then 50% of my previous lifts and couldnt move it,dropped it more,and I could do it but it hurt like hell,so I went and grabbed a band,that hurt,so I gave up on hams and moved onto arms,and decided on light cardio on the elliptical after that ,and I ha to stop after 10 mins it hurt so bad,so I went and stretched it and today Im in killer pain.

so ya this sucks