Hamstring Muscles

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Virendersingh.berthwal

Virendersingh.berthwal

Active Member
Hamstring Muscles

Hello,

Being off season for cricket in india.I started training in the gym but from last month i could exercise due to back pain.

I consulted an orthopaedic surgeon, had X-ray of my back examined and the end result is that due to hamstring muscles injury i was having lower back pain and that of my left leg.

I am told to have physiotherapy and rest of atleast 3-4 months.

I would like to know more about it and the nescessary care to be taken at the time of exercise,medication and massage.

Also which is suitable: hot water or cold ice therapy?

Should i wear a thigh support all day?

These are some of the queries i am have at the moment.
Please check and forward your advice.

Virender
 
Re: Hamstring Muscles

Hi Virender,

It's been a while :). I hope all is well with the family.

Could you tell me what kind of injury... which hamstring? what grade? etc.

Also, what kind of pain... sharpe? radiating? etc... exactly where?

Do you know how the injury occurred... and any further information you can give me.
 
Re: Hamstring Muscles

Hello Liz,

The pain is in the left hamstring(Centre).Although the doc. has not mentioned the grade type.

It occured while exercising the hamstring curl; pulling the weights.
After 2 days i started feeling pain in the back to such extent that it was hurting in the lower back only at the time of bending forward.

I got examined by a back pain specialist and with the help of X-ray of my back; he examined by making me stretch forward,backward and sidewards.

Then he told me to rest on the bed and raise the legs from front and behind.after the examination he told me that there is no back pain problem and i have a hamstring muscle injury as a result the pain is sharp in the lower back at the time of bending forward.

If i raise my lower leg from behind there is a good amount of sharp pain in the hamstring muscles.

I am confused that besides rest what are the other treatment and care i should take to overcome the injury.

Also shoud I be strapping the Thigh support whole day?

Please advice.
 
Re: Hamstring Muscles

TBH Virender, it's hard for me to say exactly...

You do not mention limping, so I am guessing Grade I. I also cannot be sure, absolutely, but I think we are talking long head of biceps femoris, but it could be semitendinosus... unfortunately, it makes a difference. The best thing to do is see what the physio says as they will know exactly what they are dealing with.

However, gererally...

If we are talking 3 days post injury, you can move from ice to heat before exercise [warm bath or hot packs] but only if there is no bruising or inflammation. If this is the case, then compression is probably no longer necessary.

You need to do some static stretches but it may be better to wait and do these passively with the therapist first. Make sure you are not stretching to pain.

Standing hamstring curls to start with are great and then moving on to resistance, but again, it is best to wait for the therapist to give you the OK for this.

Sports massage would be great... every second day and when you can jog, without pain, you need to increase intensity and time.
 
Re: Hamstring Muscles

Hello Liz,

Thanks for the info.

I do not experience any limping while walking or joging so must be grade I.

Also while doing standing hamstring curls i do feel pain..

i had applied hot packs and did not faced any inflammation or bruising.

I will be going for Auryvedic medication...

Requesting you to suggest some static stretching for me and any other care i should be taking.

One query: what is sports massage?

Pls advice.

Virender
 
Re: Hamstring Muscles

Virender,

If you are getting pain with the standing hamstring curls, I am reluctant to suggest any further exercises/stretches until you have seen the physio... although a Sports Massage would be better for you. You really do need somebody present, who can palpate the muscles to see what range you are working at.

A Sports Massage is remedial and requires quite a bit of training to do it right. Basically, it is an extremely important component of any training and fitness programme. Although it is designed for sportspeople, it is not just for the professional athlete. All people living active, busy lifestyles will benefit from the experience. This is a functional massage specific to your sport or activity as it focuses on the muscle groups most used; lengthening, broadening and strengthening.

The aim is to prevent and treat injury, whilst enhancing performance, speed, focus and training effectiveness.

Various techniques are used including Soft Tissue Release, Tapotement, Compression, Vibration, Friction, Muscle Energy Techniques [Post Isometric Relaxation and Reciprocal Inhibition], Myofascial release, Positional Release and Neuromuscular Technique.

Quite often it is a deep tissue massage, focusing on realigning the deeper layers of soft tissue. It is effective in treating chronic stiffness, tightness and soreness and breaks down scar tissue. Direct, deep pressure or friction may be applied across the muscle to break down adhesions.

It is totally different from a massage you would normally get at a parlour, sport & remedial massage practitioners usually work in clinics with doctors, chiropractors, osteos, physios etc.
 
Re: Hamstring Muscles

Hello Liz,

I have checked for any sports massager but no one in and around town is aware of it.

Secondly; the ayurvedic treatment is in process and i have started to continue my exercises but slowly and not rushing to fast.

I will be monitoring on a weekly basis and the medicine should be helpful in another month's time.
I am taking it phase by phase as by 15th october'10 our cricketing season will start.

Virender
 
Re: Hamstring Muscles

It is a shame there are no sport and remedial therapists in your area; a physio may provide the same treatment in India.

Is the treatment you are receiving purely Kaaya-chikitsa?

Please keep us informed of your recovery Virender.
 
Re: Hamstring Muscles

Hello Liz,

I am taking Ayurvedic medicine which is in powder form with all the herbs in it.
I have also started exercise in the gym.

I do only walking in the treadmill with exercise in two parts: 1st day exercise only for Front body parts and next day only back body parts.

My trainer is aware of the injury so as a result he has adivce not have wieghts for my legs and lower back.
It has been only a 2 week so far...i will be observing the progress for another 2 weeks and let u know.
Meanwhile if you have any other advice to add; then please do let me know.

Virender
 
Re: Hamstring Muscles

Hi Virender,

At the moment, I can only emphasise the importance of a proper warm up and cool down with good stretches but as you are under a trainer, I would imagine they have this sorted :).

Good to hear things are moving on!
 
Re: Hamstring Muscles

Hello Liz,

I have started training in the gym with weights but on a low scale and the approx exercise that we do is mostly for upper body and stomach.
The wieghts are in 2.5Kgs with standard reps of 10-15 per set.

Gradually as the days progress i will start increasing the weights.

For legs w.r.t hamstring i am walking on treadmill and started squat and leg extension exercise..will observe the progress and then start the hamstring curl exercise without wieghts as of now i am doing only strecthing exercise for hamstring.

Virender
 
Re: Hamstring Muscles

Hello Liz,

I had a practice match last saturday of 35 overs and it was a litmus test for me cosnidering the fitness level.
But it went Ok for me and luckily no untoward incident or injury happened during that match....further details will be in my blog in "Boundary Chat".

However last friday my trainer had a strange exercise for my biceps & triceps...he kept insisting me to increase weight of Barbell from 2.5Kg to 7.5Kg and of dumbells to 2.5 kg to 10kgs...as a result of this my biceps become very stiff and i could not keep my arms straight down.... i applied hot water bag and then compressed them with bandage...pls guide me for any other medical attention...

I will tell the trainer not to increase the weights and maxi i should train on 5kgs maximum only.

Virender
 
Re: Hamstring Muscles

Hi Virender,

I am so pleased the first match went well with no issues in the hamstring area... sounds good.

With respect to the training, do you know what your 1 RM is in this area? If not, ask the trainer what he calculates it as and how he came to this conclusion. Also, what system are you using?
 
Re: Hamstring Muscles

Hello Liz,

I asked but strangely he was not aware.

Also i have warn him not to over do the exercise sets and repetition.

My hands were paining and as result i had to visit the doctor for medication.

Now i am feeling better and going regular exercise but on a low scale..on an average 1 hr a day for 6 days a week.
I am planning to have the pattern ready and once it is ready i will share with you for reference and advice.

Virender
 
Re: Hamstring Muscles

Virendersingh.berthwal;410020 said:
Hello Liz,

I asked but strangely he was not aware.
Click to expand...

Not sure I like the sound of that Virender. How would the trainer know what he can increase your resistance to if he does not know your capacity? Also, how can you work an appropriate system if you cannot work out 65%, 75%, 90% etc?

Virendersingh.berthwal;410020 said:
Now i am feeling better and going regular exercise but on a low scale..on an average 1 hr a day for 6 days a week.
I am planning to have the pattern ready and once it is ready i will share with you for reference and advice.

Virender
Click to expand...

Sounds good now. Keep it up!

However, you will need to increase intensity soon... gradually :D.
 
Hello Liz,

My gym training is happening on a good and steady pace.

We have exercise schedule as follows:
Tuesday & Friday : 10 Mins cardio on treadmill( Walk-run-walk)...mostly it is walking only.will observe and increase the density.
Weight training for Chest and Back and in the end Stomach exercise.
WednesdaY & Saturday: 10 Mins cardio on treadmill( Walk-run-walk)...mostly it is walking only.
Weight training for Shoulder and Legs and in the end stomach exercise.
Thrusday & Sunday: 10 Mins cardio on treadmill( Walk-run-walk)...mostly it is walking only.
Weight Trainings for Arms-- Biceps,triceps,Wrist and Forearms and in the end Stomach exercise.

On Monday the Gym is closed.

Please check if the pattern is correct as i have generally 3-4 exercise for each body part with 2.5kg- 15-20 reps and 5 kgs-- 10-15 reps for each body part exercise.

Also please advice if the exercise in morning is better or in evening.

Regards,
Virender
 
Different people have different rhythms Virender. Some find exercising in the morning better; others the evening. You will have to go with what you feel good doing.

The exercises sound good; I do not know the extent of your issues so it would be hard for me to say specifically. Do you feel you are improving and getting stronger?
 
Liz Ward said:
Different people have different rhythms Virender. Some find exercising in the morning better; others the evening. You will have to go with what you feel good doing.

The exercises sound good; I do not know the extent of your issues so it would be hard for me to say specifically. Do you feel you are improving and getting stronger?
Click to expand...

Hello Liz,

I feel morning exercise would work for me as in the evening i am at times late from work and have to rush to gym and that causes strain..
But the challenge to exercise in morning is that i have stiffness in the lower back at the time of waking up-probobaly the early morning cold climate (we have winter season started and our area has good amount of cold waves) and that has put me off for exercise in morning.
Also from last few weeks; i am feeling stronger and improving as i can exercise with 5kg dumbells with confidence..

One query that after exercise what is ideal for recovery-- hot or cold shower and what is the ideal time duration to have shower after exercise.

Regards,
Virender
 
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