How to Stay Active With Hamstring Injuries
Three muscles comprise the hamstrings: the semimmbranosus, semitendinosus and bicep femoris. All three run from the sitting bone down the back of the thigh and attach at different points behind the knee. Hamstrings are large, bulky muscles whose job is to flex or extend the knee (bending or straightening the leg). Hamstring injuries may be severe: sprains may produce a burning sensation at both ends of the muscle attachments, even during walking. Hamstring strains are less severe, and may be felt as a twinge that results from overstretching or exercising without properly warming up the muscles.See your physician for a precise diagnosis. If she gives you medical clearance to exercise, consider the following tips.
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Instructions
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Be realistic. If your doctor says you have severely sprained your hamstrings, you may have to modify your physical activity and all exercise for a year or longer. Generally, ice and compress after exercise, and do not overdo. Strains are less severe, but if you have strained the tendons that attach muscles to bone, these tissues receive less blood and thus require more time to heal.
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Start biking. This does not mean taking on steep hills. Try biking on level streets or doing 15 minutes on a recumbent bike at the gym. If you do not experience pain, add 5 more minutes each time you bike (at least three times a week, if not daily).
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Do lunges without holding any extra weights. Resistance training is appropriate once there is no pain. In the meantime, doing standing lunges by stepping one foot forward and back is appropriate. Follow safety cues: Keep the chest tall and lower abdominal muscles drawn in toward the spine. When you step your right foot forward, see that the center of the knee tracks directly over the center of the ankle. Step back and repeat with the left side. The weight you are lifting is your entire body; there is no need to hold dumbbells. Do seven to 12 repetitions and rest. Perform two sets to start until there is no pain.
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Ice after all exercise. Walking is exercise if you have a severe hamstring injury. You will feel all three muscle groups slide and possibly sting and burn, even from slow walking. Consult your doctor if these sensations don't start to go away after a few weeks.
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Eat to heal your body. Check with your doctor or a nutritionist. Eat a wide spectrum of whole foods, such as vegetables, fruits, whole grains, lean proteins, legumes and fats that are liquid at room temperature. Supplement with vitamin C (no more than 500mg twice a day unless you are supervised by a doctor), and zinc to speed recovery from tendon injuries.
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Revise your diet so you don’t gain weight. You can remain active, but you may not be burning as many calories if you were running or doing heavy weightlifting before your hamstring injury. Adjust your training table accordingly. Walking an hour every day is appropriate if you are nearly pain-free. That will generally burn far less than jogging or running for an hour.
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Stick to your plan and consult your physician to revise it. As your hamstrings heal, follow up with your doctor. If you are experiencing significant pain that really limits your ability to walk up stairs, your doctor might send you to physical therapy for an ultrasound or other treatment.
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Tips & Warnings
Remember that tendon injuries always take longer to heal. Hamstring muscles are quite large: They do a lot of heavy lifting (literally). Healing may take 10 months, a year or longer, depending on the extent of your injuries.
Follow any advice your doctor or physical therapist offers you.
Avoid any extensive stretching of the hamstrings if you have a severe sprain: it will generally be physically painful to do so, and unwise.
In some cases, you may not be able to sit cross-legged on or to even bend your knees (flexion) without pain. Avoid doing anything that is obviously creating pain and overstretching the injured ligaments and tendons at the back of the legs.
Be smart and do not return to heavy training, jogging or running until your doctor gives you the approval to do so. Re-injuring yourself will only set you back and weaken already damaged tendons.
