Training & Nutrition - hamstring rehab experience?
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Anyone have experience cycling and rehabbing a strained/pulled hamstring?
I pulled a hamstring moderately badly this weekend. I have read about the appropriate rest, stretching, etc and have gone through this process before (must stay away from touch football!), but do not have experience with this injury and cycling. I am thinking it should be good exercise for that muscle group once the swelling/pain is down, with the quads doing the bulk of the leg work. Hamstrings seem to be affected much differently from cycling than from running sports. My ultimate goal for cycling is hill climbing/long distance/touring type riding.
For the first 48 hours after injury don't do anything that hurts. No stretching, no special exercises, avoid movements that hurt. If it hurts all the time take a couple NSAIDs like asprin or ibuprofen.
Where exactly is the injury? Is it at the center of the thigh? Near the knee?
Thanks for the advice. I am still avoiding movements that hurt, like walking at a normal pace, this is 5 days after injury. Moving around somewhat OK, but not ready to stretch or exercise it I don't think. It still "grabs" on me on occasion when walking.
Injury is on the outside of the hamstrings, maybe 3/4 of the way to the top, not near the knee. From what I've read, a type 2 strain. Also from what I've read, I would suspect imbalance betweed quads and hamstrings, what with the cycling. But I have had this injury in the past without the cycling, maybe soccer caused the original imbalance? Either way, it looks like I will need to pay more attention to strength and conditioning/stretching. I've scheduled a sports medicine appointment, but it is still over a week away.
I did mine sometime in March, but not as severe as yours, and it was just a pulled hamstring. Mine was in the belly of the muscle, and if there were any good news about a hammy pull it's that it's in the middle. My massage therapist did cross friction therapy on it. I don't know how much it helped, but according to two PT's I know, it's the way to go.
Good luck with your rehab. There's a book out there called periodization training for sports by human kinetics.
There's a section there on hamstring/quad balance. I forget what it was, something like 2:3 hamstring to quad. I have it, I'll look it up if you really need to know.
I took a week off running, then real slow coming back. I still feel it after tough hill workouts on foot.
ice it the first few days....then start using heat. then do lots of controlled stretches.
it's worth going in and seeing a physiotherapist......thats the sort of injury you can really bugger up if you don't take care of it properly. i can speak from experience.
11-16-07, 11:27 PM
I have had good luck with accupuncture with hamstring issues. better than massage.
be careful as it can can be reinjured and doing some lunges etc or stuff with exercise ball or hamstring curls do help to get them stronger.
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