I tore my hamstring in a race last Sunday, nasty bruise came up on the back of my leg, so lower hamstring tear. Have been to physio he says 2 weeks of doing nothing and then introduce things back in slowly. Doing heat and ice every night now, and some stretches he gave me, but just wondering how quickly other people have come back from this type of tear, he says it is a grade 2.
3
Recovery From Hamstring Tear
Started by
Fiona
, Aug 13 2010 12:46 PM
21 replies to this topic
#1
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Posted 13 August 2010 - 12:46 PM
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#2
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Posted 13 August 2010 - 01:41 PM
I had grade 2 hamstring tear during winter. I had 6 weeks off, but maintained a fair bit of fitness with bike rides. I found the riding did not aggravate the injury at all. I was doing a 3.5 hour bike ride once a week to fill in for a long run. Other than that, no other exercise to speak of.
I have an ultrasound machine at home and was treating it nightly. No physio, but got a couple of massages during the period when I wasnt sure what the problem was.
6 weeks on, tested it and was okay. Didnt lose much fitness and ran a marathon PB 4 weeks back from the injury.
Big tip - dont run for 6 weeks. You will feel okay, head out and within 1-2km the problem will flare again. I tried a couple of runs during the time and during each I could feel the twinge. Stopped immediately and walked home. Definitely would not recommend trying to run thru the twinge in the 6 week window (or after).
Good luck
Rod
I have an ultrasound machine at home and was treating it nightly. No physio, but got a couple of massages during the period when I wasnt sure what the problem was.
6 weeks on, tested it and was okay. Didnt lose much fitness and ran a marathon PB 4 weeks back from the injury.
Big tip - dont run for 6 weeks. You will feel okay, head out and within 1-2km the problem will flare again. I tried a couple of runs during the time and during each I could feel the twinge. Stopped immediately and walked home. Definitely would not recommend trying to run thru the twinge in the 6 week window (or after).
Good luck
Rod
#3
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Posted 13 August 2010 - 01:59 PM
I had a similar tear five years ago. The physiotherapist suggested I not run for two weeks. I didn't. All was well when I gradually resumed, with short distances (6-7k) for another few weeks, and no fast work.
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Posted 13 August 2010 - 04:41 PM
Bellthorpe, on Aug 13 2010, 01:59 PM, said:
I had a similar tear five years ago. The physiotherapist suggested I not run for two weeks. I didn't. All was well when I gradually resumed, with short distances (6-7k) for another few weeks, and no fast work.
My sports doctor suggested similar. I knew as soon as the twinge kicked early in any run, that to try and continue would have most likely resulted in a recurrence. In that 6 week window there was no way I could have made 6-7kms at any pace. I lasted about 2k @ recovery pace and was reduced to a walk.
I suppose all recoveries are different, but all research for grade 2 tear suggested 6 weeks. If I had the same injury again, I would go with zero running for 4-6 weeks, maintain the bike riding and then dip my toe in very carefully with some short runs at recovery pace. Any twinge at all, stop and walk home.
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Posted 14 August 2010 - 04:32 PM
I like your advice Rod, because I could not imagine how it could fix itself so quickly. I had a bad 2009 due to knee surgery and was really careful on how I came back from that and it paid off as I have had a really good 2010, but unfortunately I may have got carried away with things. So I really want to get back, but I certainly don't want it too happen again too soon. I was training for our C2S marathon over here, and a lot of people have told me just to hit the pool now, but I have already ran a good marathon time for me this year so it that can wait til next year and I will just get myself ready for our Tri season Nov/Dec and perhaps a mircale will happen and I will get into London!
I will hit the pool and bike at the end of this week and go the full 6 wks before I try and run. Thanks again for the advice.
I will hit the pool and bike at the end of this week and go the full 6 wks before I try and run. Thanks again for the advice.
#6
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Posted 16 August 2010 - 03:05 PM
Is bruising after a Grade 2 tear normal?
I had a hamstring injury/tear and physio said it was a grade 2. But after 3 weeks of no improvement I saw a specialist and had an MRI to find that I had pulled the hamstring off the bone (complete rupture). Had the surgery 4 months ago and back up and running now.
The reason I asked the question about bruising is that I have been told by many that bruising is 'normal' for grade 3 tears. I didn't have bruising which is why I was mis-diagnosed as a grade 2 tear to start with.
Either way, take plenty of time off and absolutely no speed work or any other activity which stretches out the hamstring.
D.
I had a hamstring injury/tear and physio said it was a grade 2. But after 3 weeks of no improvement I saw a specialist and had an MRI to find that I had pulled the hamstring off the bone (complete rupture). Had the surgery 4 months ago and back up and running now.
The reason I asked the question about bruising is that I have been told by many that bruising is 'normal' for grade 3 tears. I didn't have bruising which is why I was mis-diagnosed as a grade 2 tear to start with.
Either way, take plenty of time off and absolutely no speed work or any other activity which stretches out the hamstring.
D.
Edited by DianeE, 18 August 2010 - 11:14 AM.
#7
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Posted 16 August 2010 - 05:01 PM
I'm currently recovering from my 5th hamstring strain in 5 years (sounds worse that it is) but before 5 years ago I'd never had a hamstring injury even through my years of competitive sprinting.
The current one (mid right hamstring - mild grade 2) was done nearly 4 weeks ago towards the end of a run - and both my physio and I are at a loss to explain it. For 3 weeks I was basically walking with a bit of light jogging up hills. I rode the bike the day after with no problems to my right hamstring but slightly aggravated my lower left hamstring (see below). I rode the bike twice last week with again slight aggravation of my lower left.
Due to my previous injuries, I didn't initially bother with the physio as I knew all the exercises and stretching required. It was only after 2 weeks that I realised I had no way of telling when I was ready to run again. My physio assesses the strength in the hamstring and can tell me when I'm good to go, so I booked a couple of visits. On my second visit (last Friday) he said I was ready to start some light running. On Friday I ran a little over 5 km at an average pace of around 5:10/km. I ran the same distance today at around 4:55/km. I plan on gradually increasing the pace over the next few runs. It is difficult to keep the pace down when you otherwise feel fine.
My previous injury was probably only a grade 1 to my lower left. I'm now pretty certain it was riding the bike. I have a tendency to stay in too low a gear which puts more strain on my knees and lower hamstring. The nature of this injury was that only caused problems running downhill. I was able to do hill training with no issues at all. So I did hills for 4 weeks and was pretty much back to normal a couple of weeks later. For my bike riding I'm getting a cadence sensor so I can keep track of my cadence and change up gears sooner that I have been.
In October of last year I had the mildest of strains to my left hamstring. It happened a couple of minutes into a run on a Wednesday. I rode the bike the Friday after and it felt a lot better. I rode the bike again the following Monday followed by a light run and it was great. One week after the injury I was able to run at normal pace without any issues.
My first 2 hamstring strains were very bad. Silly me, I had a sprint race with my 16 year old nephew with no warm up or anything. The left hamstring was grade 3 and the right was severe grade 3. I had spectacular bruising which eventually (over the course of 3 weeks) worked its way right down to my ankles. (I have photos if anyone is interested.) I was walking with a limp for over 4 weeks. I didn't start running again for 4 months and it was 5 months before I started running more than a few kilometres.
With all that said, I would recommend talking to your physio regularly and get him to assess when your ready to go back. Take it easy as you can. It is better to take longer than is required than risk trying to early and aggravating the injury and having to start the rest period all over again. If you can ride a bike, that's usually helpful to maintain fitness without putting strain on the injury (just don't stay in too low a gear).
The current one (mid right hamstring - mild grade 2) was done nearly 4 weeks ago towards the end of a run - and both my physio and I are at a loss to explain it. For 3 weeks I was basically walking with a bit of light jogging up hills. I rode the bike the day after with no problems to my right hamstring but slightly aggravated my lower left hamstring (see below). I rode the bike twice last week with again slight aggravation of my lower left.
Due to my previous injuries, I didn't initially bother with the physio as I knew all the exercises and stretching required. It was only after 2 weeks that I realised I had no way of telling when I was ready to run again. My physio assesses the strength in the hamstring and can tell me when I'm good to go, so I booked a couple of visits. On my second visit (last Friday) he said I was ready to start some light running. On Friday I ran a little over 5 km at an average pace of around 5:10/km. I ran the same distance today at around 4:55/km. I plan on gradually increasing the pace over the next few runs. It is difficult to keep the pace down when you otherwise feel fine.
My previous injury was probably only a grade 1 to my lower left. I'm now pretty certain it was riding the bike. I have a tendency to stay in too low a gear which puts more strain on my knees and lower hamstring. The nature of this injury was that only caused problems running downhill. I was able to do hill training with no issues at all. So I did hills for 4 weeks and was pretty much back to normal a couple of weeks later. For my bike riding I'm getting a cadence sensor so I can keep track of my cadence and change up gears sooner that I have been.
In October of last year I had the mildest of strains to my left hamstring. It happened a couple of minutes into a run on a Wednesday. I rode the bike the Friday after and it felt a lot better. I rode the bike again the following Monday followed by a light run and it was great. One week after the injury I was able to run at normal pace without any issues.
My first 2 hamstring strains were very bad. Silly me, I had a sprint race with my 16 year old nephew with no warm up or anything. The left hamstring was grade 3 and the right was severe grade 3. I had spectacular bruising which eventually (over the course of 3 weeks) worked its way right down to my ankles. (I have photos if anyone is interested.) I was walking with a limp for over 4 weeks. I didn't start running again for 4 months and it was 5 months before I started running more than a few kilometres.
With all that said, I would recommend talking to your physio regularly and get him to assess when your ready to go back. Take it easy as you can. It is better to take longer than is required than risk trying to early and aggravating the injury and having to start the rest period all over again. If you can ride a bike, that's usually helpful to maintain fitness without putting strain on the injury (just don't stay in too low a gear).
Edited by ATJ, 16 August 2010 - 05:02 PM.
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Posted 16 August 2010 - 09:08 PM
ATJ, thats an interesting tale.... I suprised myself in June on how well I ran Perth Marathon, so I have just set my mindset to recover, I am also guilty of staying in lower gears on my bike so perhaps that is something I should look at, my physio is a cyclists and I am going back to him on Thursday so will run that past him.
The bruising has now nearly gone, and I am quite sure it is not grade 3 as I can walk fairly well, and this week is much better than last.
Thanks again to all.
The bruising has now nearly gone, and I am quite sure it is not grade 3 as I can walk fairly well, and this week is much better than last.
Thanks again to all.
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Posted 16 August 2010 - 09:19 PM
Fiona, it is good that it is feeling better. I echo Rod's comments about taking it carefully even if it is feeling good and you are walking OK. In my experience, hamstrings are strange things and can go on you with seemingly little effort.
I should add that once you are back running again (in a few weeks) work (carefully) on strengthening and lengthening both hamstrings. I realize now that while my more recent injuries are not the direct result of the ones from 2005, I had not got sufficient flexibility and strength back in them and am now more prone to injury. Your Physio should be able to advise on suitable exercises to strengthen and stretch yours.
I should add that once you are back running again (in a few weeks) work (carefully) on strengthening and lengthening both hamstrings. I realize now that while my more recent injuries are not the direct result of the ones from 2005, I had not got sufficient flexibility and strength back in them and am now more prone to injury. Your Physio should be able to advise on suitable exercises to strengthen and stretch yours.
Edited by ATJ, 16 August 2010 - 09:24 PM.
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Posted 17 August 2010 - 08:26 AM
Fiona, when you speak to your physio, also ask him about running hills. As it is a lower hamstring strain, it may be like mine and you can run hills. It may not, so I recommend you shouldn't try it without speaking to him first.
Once I confirmed with my physio that I could do hills (for the injury prior to the current one) I devised a couple of courses close to home where I was running uphill for the majority of the run. For the downhill portions, I slowed down and shortened my stride to prevent aggravation of the injury. I kept that up for a couple of weeks until I got the "all clear" to go back to normal running.
Here are the profiles for the two runs:
They were hard work, but I lost little fitness during the time and hills are good training anyway.
Once I confirmed with my physio that I could do hills (for the injury prior to the current one) I devised a couple of courses close to home where I was running uphill for the majority of the run. For the downhill portions, I slowed down and shortened my stride to prevent aggravation of the injury. I kept that up for a couple of weeks until I got the "all clear" to go back to normal running.
Here are the profiles for the two runs:
They were hard work, but I lost little fitness during the time and hills are good training anyway.
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Posted 18 August 2010 - 04:07 PM
ATJ, on Aug 16 2010, 05:01 PM, said:
I have a tendency to stay in too low a gear which puts more strain on my knees and lower hamstring.
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Posted 19 August 2010 - 04:29 PM
Hi guys,
Thought some of you might be interested in checking out the following link to information on my website regarding a hamstring strain.
Hope that helps,
Thought some of you might be interested in checking out the following link to information on my website regarding a hamstring strain.
Hope that helps,
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Posted 29 August 2010 - 07:35 AM
Hey guys, how's it going?
Stretching & strengthening is an important aspect of your treatment & should be continued even after you're up and running again. Once you've finished with the physio's rehab exercises it's a great idea to hit the gym to continue strengthening your hamstrings long term- this will help reduce your risk of injury in the future. If you've never been to a gym it's a good idea to get someone to show you the exercise techniques. It'll help your general running performance too!
Stretching & strengthening is an important aspect of your treatment & should be continued even after you're up and running again. Once you've finished with the physio's rehab exercises it's a great idea to hit the gym to continue strengthening your hamstrings long term- this will help reduce your risk of injury in the future. If you've never been to a gym it's a good idea to get someone to show you the exercise techniques. It'll help your general running performance too!
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Posted 29 August 2010 - 09:02 PM
Bioathletic, on Aug 29 2010, 07:35 AM, said:
Hey guys, how's it going?
Stretching & strengthening is an important aspect of your treatment & should be continued even after you're up and running again. Once you've finished with the physio's rehab exercises it's a great idea to hit the gym to continue strengthening your hamstrings long term- this will help reduce your risk of injury in the future. If you've never been to a gym it's a good idea to get someone to show you the exercise techniques. It'll help your general running performance too!
Stretching & strengthening is an important aspect of your treatment & should be continued even after you're up and running again. Once you've finished with the physio's rehab exercises it's a great idea to hit the gym to continue strengthening your hamstrings long term- this will help reduce your risk of injury in the future. If you've never been to a gym it's a good idea to get someone to show you the exercise techniques. It'll help your general running performance too!
Funny you should give this advice, 3 weeks today that I have now not run for, and still feel it twinge too much when walking to even think of it. But back on the bike and can manage some swimming. Belong to a Leisure centre, mainly for the classes and the fantastic pool, but have booked myself with one of the gym staff to get some sort of program to work on while I don't go to my Spin classes, as I know I am very weak in in right glute, so see how we go with that.
Today I was suppose to run in our C2S marathon, but watched instead, so just have to be patient and get everything right for an injury free year of running.
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Posted 29 August 2010 - 11:47 PM
2 years ago when training for my first marathon 6 weeks out. Lost 2 weeks of running. Intensive physiotherapy including dry needling, massage, exercises and then some short speedwork exercises saw me back running, getting 2 more long runs in 3 weeks prior to the marathon.
Good luck with yours
Good luck with yours
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Posted 06 September 2010 - 12:14 PM
[quote name='Fiona' date='Aug 29 2010, 10:02 PM' post='598634']
Now just want a quick response to how people felt, as it is now just over 4wks since I tore the hamstring, and I have been doing very easy exercising and no running. I can still feel a very sore spot as to where the tear must have happened, but no real twinging as such, is this normal in the recovery or should I be thinking about going to a Sports Doctor now.
Now just want a quick response to how people felt, as it is now just over 4wks since I tore the hamstring, and I have been doing very easy exercising and no running. I can still feel a very sore spot as to where the tear must have happened, but no real twinging as such, is this normal in the recovery or should I be thinking about going to a Sports Doctor now.
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Posted 06 September 2010 - 01:28 PM
Fiona, on Sep 6 2010, 12:14 PM, said:
Now just want a quick response to how people felt, as it is now just over 4wks since I tore the hamstring, and I have been doing very easy exercising and no running. I can still feel a very sore spot as to where the tear must have happened, but no real twinging as such, is this normal in the recovery or should I be thinking about going to a Sports Doctor now.
A visit to a sports doctor isn't going to make it worse so if you have any doubts it might be good to see one just to clear your mind.
#18
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Posted 16 September 2010 - 11:49 PM
Firstly avoid any kind of stretching. This will only aggravate the muscles and weaken them thereby slowing your recovery. Most injuries from the hamstrings occur when it is stretched, so why try stretching it farther?
The hamstrings are possibly the most over-rated muscles in the body. Because they control 2 joints, they never really manage any one with great ability. It assists with bringing your leg backwards, bending your knee back and many other functions. The first question worth asking is what caused it to become injured? Also is it the only thing that is injured or are there several other muscles that became weak/injured prior and as a result the hamstrings were the last muscles to give way? There are many questions unanswered. Which of the hamstrings are injured? they have different actions and will result in different limitations in movement which will be quite easy to identify with thorough range of motion assessments.
The exercises usually prescribed for the hamstring muscles are often misguided unless done by someone with expertise in this area. As there are much stronger muscles that will perform both hip and knee actions, it can be difficult for the inexperienced to ensure the hamstrings are performing the exercise and not the other stronger muscles which the body will naturally favour.
You really need to ask a lot of questions and the best advice is to buy a detailed anatomy book so you can start to understand your own body. It will greatly help you with your training and any injury/rehab processes you go through.
The hamstrings are possibly the most over-rated muscles in the body. Because they control 2 joints, they never really manage any one with great ability. It assists with bringing your leg backwards, bending your knee back and many other functions. The first question worth asking is what caused it to become injured? Also is it the only thing that is injured or are there several other muscles that became weak/injured prior and as a result the hamstrings were the last muscles to give way? There are many questions unanswered. Which of the hamstrings are injured? they have different actions and will result in different limitations in movement which will be quite easy to identify with thorough range of motion assessments.
The exercises usually prescribed for the hamstring muscles are often misguided unless done by someone with expertise in this area. As there are much stronger muscles that will perform both hip and knee actions, it can be difficult for the inexperienced to ensure the hamstrings are performing the exercise and not the other stronger muscles which the body will naturally favour.
You really need to ask a lot of questions and the best advice is to buy a detailed anatomy book so you can start to understand your own body. It will greatly help you with your training and any injury/rehab processes you go through.
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Posted 22 September 2010 - 10:21 PM
rodthehornet, on Aug 13 2010, 01:41 PM, said:
I had grade 2 hamstring tear during winter. I had 6 weeks off, but maintained a fair bit of fitness with bike rides. I found the riding did not aggravate the injury at all. I was doing a 3.5 hour bike ride once a week to fill in for a long run. Other than that, no other exercise to speak of.
I have an ultrasound machine at home and was treating it nightly. No physio, but got a couple of massages during the period when I wasnt sure what the problem was.
6 weeks on, tested it and was okay. Didnt lose much fitness and ran a marathon PB 4 weeks back from the injury.
Big tip - dont run for 6 weeks. You will feel okay, head out and within 1-2km the problem will flare again. I tried a couple of runs during the time and during each I could feel the twinge. Stopped immediately and walked home. Definitely would not recommend trying to run thru the twinge in the 6 week window (or after).
Good luck
Rod
I have an ultrasound machine at home and was treating it nightly. No physio, but got a couple of massages during the period when I wasnt sure what the problem was.
6 weeks on, tested it and was okay. Didnt lose much fitness and ran a marathon PB 4 weeks back from the injury.
Big tip - dont run for 6 weeks. You will feel okay, head out and within 1-2km the problem will flare again. I tried a couple of runs during the time and during each I could feel the twinge. Stopped immediately and walked home. Definitely would not recommend trying to run thru the twinge in the 6 week window (or after).
Good luck
Rod
Hey Rod,
Where did you get your ultrasound machine from? Vague $$?
Have been toying with the idea of getting one, but can only find $50 ones from ebay. And they don't look too flash....
-Garth
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Posted 22 September 2010 - 10:31 PM
GarthMc, on Sep 22 2010, 10:21 PM, said:
Hey Rod,
Where did you get your ultrasound machine from? Vague $$?
Have been toying with the idea of getting one, but can only find $50 ones from ebay. And they don't look too flash....
-Garth
Where did you get your ultrasound machine from? Vague $$?
Have been toying with the idea of getting one, but can only find $50 ones from ebay. And they don't look too flash....
-Garth
Scoured ebay and come across one being sold by a physio.... $1500 retail for $800 (or thereabouts). Mine is metron brand, vg quality and sold by various physio supply companies. From memory when I got it, it was new. The physio had set up shop, but either didnt open or hadnt used the machine.
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Posted 22 September 2010 - 10:36 PM
rodthehornet, on Sep 22 2010, 10:31 PM, said:
Scoured ebay and come across one being sold by a physio.... $1500 retail for $800 (or thereabouts). Mine is metron brand, vg quality and sold by various physio supply companies. From memory when I got it, it was new. The physio had set up shop, but either didnt open or hadnt used the machine.
Cheers, I had a funny feeling you'd say about that. At the moment, that's still a lot of physio visits, and thankfully I don't get busted up all that often!
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Posted 26 February 2012 - 07:53 AM
Hi Fiona,
Just wondering how your recovery went and how your hamstring is now, 6 months on?
I recently had a grade 2 tear and only a few days into my recovery. I know everyone is different and I'm sure my recovery will differ from yourself. It would be interesting to see how you went.
I'm off to see my physio tomorrow to work out what I can do and when. I've gone from not being able to walk to now walking quite well in a few days. I must admit I'm amazed how quickly this has happened. The day it happened I thought I'd be on crutches for a week!
Cheers
Just wondering how your recovery went and how your hamstring is now, 6 months on?
I recently had a grade 2 tear and only a few days into my recovery. I know everyone is different and I'm sure my recovery will differ from yourself. It would be interesting to see how you went.
I'm off to see my physio tomorrow to work out what I can do and when. I've gone from not being able to walk to now walking quite well in a few days. I must admit I'm amazed how quickly this has happened. The day it happened I thought I'd be on crutches for a week!
Cheers
Edited by Lausie, 26 February 2012 - 08:07 AM.
