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Thread: Pulled a hammy
11-17-2021, 04:13 PM
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#1
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Pulled a hammy
Pulled a hammy yesterday in a stupid foot race. I would say it is a grade 2. How long until I can get back to regular routine?
What kind of cardio should I do considering the circumstances?
Hurts to walk boyos, not fun at all., should have stretched properly.
What kind of cardio should I do considering the circumstances?
Hurts to walk boyos, not fun at all., should have stretched properly.
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11-17-2021, 04:18 PM
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#2
- Vikes723
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I pulled mine in May expect to be down for at least 1 week of rest and recovery (ice and heat pads), after 1.5 weeks I started doing stretches to help not get much scar tissue, after about 2 weeks I start slow on incline treadmill and kept stretching. Took about about a month of isolated stretching and foam rolling till it really felt okay again.
good luck and I know it sucks mine happened during wind sprints on my own and I felt a POP sound on my left hammy and it was goodnight boyo, I drive a manual car too so just to shift was an absolute bithc. Put me out of work for 1 week
edit: look up hamstring recovery videos on youtube thats what got me the ideas of what I needed for isolated stretching. When I went to the doctors right after the doctor suggested I work out my glutes more since most pulls come from weak glutes so I do workout my ass and hamstrings a lot more to hopefully not have it come back again
also you might feel almost like a phantom pain months down the line, I get them too in the morning especially on a cold morning sometimes but after getting up and going it goes away. Very rare tho
good luck and I know it sucks mine happened during wind sprints on my own and I felt a POP sound on my left hammy and it was goodnight boyo, I drive a manual car too so just to shift was an absolute bithc. Put me out of work for 1 week
edit: look up hamstring recovery videos on youtube thats what got me the ideas of what I needed for isolated stretching. When I went to the doctors right after the doctor suggested I work out my glutes more since most pulls come from weak glutes so I do workout my ass and hamstrings a lot more to hopefully not have it come back again
also you might feel almost like a phantom pain months down the line, I get them too in the morning especially on a cold morning sometimes but after getting up and going it goes away. Very rare tho
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11-17-2021, 04:29 PM
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#3
- Gayford
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Originally Posted By Vikes723⏩
I am terrified of re-occurrence. Should I go to a Dr or do any physical therapy? I was planning to wait a couple more days doing ice then start the stretching and foam rolling.I pulled mine in May expect to be down for at least 1 week of rest and recovery (ice and heat pads), after 1.5 weeks I started doing stretches to help not get much scar tissue, after about 2 weeks I start slow on incline treadmill and kept stretching. Took about about a month of isolated stretching and foam rolling till it really felt okay again.
good luck and I know it sucks mine happened during wind sprints on my own and I felt a POP sound on my left hammy and it was goodnight boyo, I drive a manual car too so just to shift was an absolute bithc. Put me out of work for 1 week
edit: look up hamstring recovery videos on youtube thats what got me the ideas of what I needed for isolated stretching. When I went to the doctors right after the doctor suggested I work out my glutes more since more pulls come from weak glutes so I do workout my ass and hamstrings a lot more to hopefully not have it come back again
good luck and I know it sucks mine happened during wind sprints on my own and I felt a POP sound on my left hammy and it was goodnight boyo, I drive a manual car too so just to shift was an absolute bithc. Put me out of work for 1 week
edit: look up hamstring recovery videos on youtube thats what got me the ideas of what I needed for isolated stretching. When I went to the doctors right after the doctor suggested I work out my glutes more since more pulls come from weak glutes so I do workout my ass and hamstrings a lot more to hopefully not have it come back again
Mine went about the same, I just started a sprint and started to open my stride and pop it went. It is on my right leg and driving is an uncomfortable experience.
I have been icing every 6 hours since the injury.
To make matters worse I was hanging out with an ex MLB player and he was yelling at me not to race. He was trying to tell me he did the same thing and injured himself. I did not heed the warning, then limped over to drink a beer before going home, he was laughing hysterically at me the whole way over.
*Texas Crew*
11-17-2021, 04:39 PM
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#4
- Vikes723
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Originally Posted By Gayford⏩
Well if its any comfort I've been fine since then I run 3 times a week, deadlift and squat just fine. You can go to the doctors they gave me a muscle relaxing shot (didnt help much) only reason I really went is to show my job I couldn't work for at least a week since it happened on my lunch hour I had to leave work and go straight to urgent care.I am terrified of re-occurrence. Should I go to a Dr or do any physical therapy? I was planning to wait a couple more days doing ice then start the stretching and foam rolling.
Mine went about the same, I just started a sprint and started to open my stride and pop it went. It is on my right leg and driving is an uncomfortable experience.
I have been icing every 6 hours since the injury.
To make matters worse I was hanging out with an ex MLB player and he was yelling at me not to race. He was trying to tell me he did the same thing and injured himself. I did not heed the warning, then limped over to drink a beer before going home, he was laughing hysterically at me the whole way over.
Mine went about the same, I just started a sprint and started to open my stride and pop it went. It is on my right leg and driving is an uncomfortable experience.
I have been icing every 6 hours since the injury.
To make matters worse I was hanging out with an ex MLB player and he was yelling at me not to race. He was trying to tell me he did the same thing and injured himself. I did not heed the warning, then limped over to drink a beer before going home, he was laughing hysterically at me the whole way over.
It will take about a month to be fully comfortable again, dont push yourself too hard; I still did lift but no crazy leg lifting just very light stuff to keep my hamstring active and moving, but for the first week I truly mean this dont do much if you can help it just rest and recover, heat pads and icing will be your friend and Ibuprofen to help with the inflammation
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11-17-2021, 04:50 PM
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#5
- kimm4
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If it's indeed a grade 2 you're looking at 4+ weeks of healing. Rest, ice, Ibuprofen, compression, and elevation. You can still lift and work around it best you can. Light walking helps too.
Wishing you speedy healing.
Wishing you speedy healing.
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11-17-2021, 04:55 PM
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#6
- DevilMayRage
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Sorry to hear that OP
Injuries are a bish.
I have had lower lumbar issues the last month. 2 trips to the chiropractor have helped but I have had no squats in awhile. I have to stay away from anything that compresses the spine.
You just get around the injury best you can and lift light for awhile. Stay within limitations and use gym machine equipment to keep form correct.
Injuries are a bish.
I have had lower lumbar issues the last month. 2 trips to the chiropractor have helped but I have had no squats in awhile. I have to stay away from anything that compresses the spine.
You just get around the injury best you can and lift light for awhile. Stay within limitations and use gym machine equipment to keep form correct.
Never Relax
11-19-2021, 01:12 PM
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#7
- Gayford
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Originally Posted By kimm4⏩
Thanks, it is days 3 now that bish is tight but a little better everyday. I am going to start lightly stretching it today.If it's indeed a grade 2 you're looking at 4+ weeks of healing. Rest, ice, Ibuprofen, compression, and elevation. You can still lift and work around it best you can. Light walking helps too.
Wishing you speedy healing.
Wishing you speedy healing.
Working around it has been alot easier than I thought, it is really on a few movements that are not going to work. I'm going to try either modified rowing or the bike for my cardio next week. I'll give it a couple weeks then get back to swimming.
Pretty sure it is going to be 4 weeks before I would trust it enough to run.
*Texas Crew*
11-19-2021, 01:15 PM
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#8
- Gayford
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Originally Posted By DevilMayRage⏩
I've had lower back issues and those are the worst, the only positive on those is that usually it is only a week and a half max down time.Sorry to hear that OP
Injuries are a bish.
I have had lower lumbar issues the last month. 2 trips to the chiropractor have helped but I have had no squats in awhile. I have to stay away from anything that compresses the spine.
You just get around the injury best you can and lift light for awhile. Stay within limitations and use gym machine equipment to keep form correct.
Injuries are a bish.
I have had lower lumbar issues the last month. 2 trips to the chiropractor have helped but I have had no squats in awhile. I have to stay away from anything that compresses the spine.
You just get around the injury best you can and lift light for awhile. Stay within limitations and use gym machine equipment to keep form correct.
I think all lifting will be machines and I'll get more pullups and dips in.
Also some ******* almost backed into me in the parking lot yesterday. I'm hobbling out to my car the it was reverse light and dude backing up real quick. I took one step and was like awfuk and had to one legged hop out of the way. Being hurt sucks really bad.
*Texas Crew*
11-19-2021, 01:15 PM
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#9
- LethalGunz34
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I guess you won’t be in my fantasy football lineup this week, OP. I’ll roll with Mahomes instead.
11-19-2021, 01:30 PM
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#10
- kimm4
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Originally Posted By Gayford⏩
Glad to hear you're feeling a little better everyday. I almost forgot, Epsom salt baths will give you some nice relief as well.Thanks, it is days 3 now that bish is tight but a little better everyday. I am going to start lightly stretching it today.
Working around it has been alot easier than I thought, it is really on a few movements that are not going to work. I'm going to try either modified rowing or the bike for my cardio next week. I'll give it a couple weeks then get back to swimming.
Pretty sure it is going to be 4 weeks before I would trust it enough to run.
Working around it has been alot easier than I thought, it is really on a few movements that are not going to work. I'm going to try either modified rowing or the bike for my cardio next week. I'll give it a couple weeks then get back to swimming.
Pretty sure it is going to be 4 weeks before I would trust it enough to run.
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11-19-2021, 01:30 PM
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#11
- Gayford
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Originally Posted By LethalGunz34⏩
That is a low blow brah but I understand.I guess you won’t be in my fantasy football lineup this week, OP. I’ll roll with Mahomes instead.
*Texas Crew*
11-19-2021, 01:50 PM
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#12
- Legacyx
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havent read any other advice but heres what to do 100%
stop all excercise
first 3 days, use the PRICE method (Protection, rest, ice, compression, elevation) take advil or other NSAID (advil, ibuprofen) for pain every 4-6 hours
post 3 days switch to heating pad continute heating for atleast a week, and continue using NSAIDs or optionally tylenol for pain, start trying to walk around more intentionally
1 week out begin LIGHT rehab work, use heating pad as desired
slowly rehab more every day as tolerated
I would highly encourage you to wait a full month before doing heavy or explosive work!
Hamstrings have a poor blood supply and will heal very slowly! Listen to your body - do not push it
also fyi - before explosive work id reccomend a dynamic warm up, do not do static stretches until your "cooling" down from your work out
stop all excercise
first 3 days, use the PRICE method (Protection, rest, ice, compression, elevation) take advil or other NSAID (advil, ibuprofen) for pain every 4-6 hours
post 3 days switch to heating pad continute heating for atleast a week, and continue using NSAIDs or optionally tylenol for pain, start trying to walk around more intentionally
1 week out begin LIGHT rehab work, use heating pad as desired
slowly rehab more every day as tolerated
I would highly encourage you to wait a full month before doing heavy or explosive work!
Hamstrings have a poor blood supply and will heal very slowly! Listen to your body - do not push it
also fyi - before explosive work id reccomend a dynamic warm up, do not do static stretches until your "cooling" down from your work out
I dont give a f*ck about a b*tch on the internet
11-19-2021, 01:55 PM
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#13
- capowt
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Don't rush the come back bro
I've seen it too many times, you WILL pull it again if you try to go too hard too soon and you will end up missing more weeks than if you just did nothing for 6 weeks
I've seen it too many times, you WILL pull it again if you try to go too hard too soon and you will end up missing more weeks than if you just did nothing for 6 weeks
11-22-2021, 11:58 AM
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#14
- Gayford
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Originally Posted By Legacyx⏩
Thanks, I am at 6 days today. First time back to the gym. Spent about 10 minutes stretching and using the foam roller. There is still a good amount of discomfort stretching it, I am having to use very controlled stretches because there is a very fine line between discomfort and sharp pain.havent read any other advice but heres what to do 100%
stop all excercise
first 3 days, use the PRICE method (Protection, rest, ice, compression, elevation) take advil or other NSAID (advil, ibuprofen) for pain every 4-6 hours
post 3 days switch to heating pad continute heating for atleast a week, and continue using NSAIDs or optionally tylenol for pain, start trying to walk around more intentionally
1 week out begin LIGHT rehab work, use heating pad as desired
slowly rehab more every day as tolerated
I would highly encourage you to wait a full month before doing heavy or explosive work!
Hamstrings have a poor blood supply and will heal very slowly! Listen to your body - do not push it
also fyi - before explosive work id reccomend a dynamic warm up, do not do static stretches until your "cooling" down from your work out
stop all excercise
first 3 days, use the PRICE method (Protection, rest, ice, compression, elevation) take advil or other NSAID (advil, ibuprofen) for pain every 4-6 hours
post 3 days switch to heating pad continute heating for atleast a week, and continue using NSAIDs or optionally tylenol for pain, start trying to walk around more intentionally
1 week out begin LIGHT rehab work, use heating pad as desired
slowly rehab more every day as tolerated
I would highly encourage you to wait a full month before doing heavy or explosive work!
Hamstrings have a poor blood supply and will heal very slowly! Listen to your body - do not push it
also fyi - before explosive work id reccomend a dynamic warm up, do not do static stretches until your "cooling" down from your work out
You think I should avoid these static stretches? My thought is that I should start get some lengthening going so it does not heal too tight. I have no experience with this though, first time with any injury in my hamstring.
Tried rowing for the first time in forever, felt fine in the hammy but could not get my heart rate up enough. Did some upper body machine lifts, I am not doing anything to chance that I try to stabilize myself using my legs. Moved to a quad/glute machine, was really surprised that it was able to isolate without engaging the hamstring (this was nothing explosive). Finished with a spinning bike and finally got the cardio/heart rate that I wanted, still not getting into my lungs as much as running but I guess this is my life for the next 4-5 weeks.
Finished with more stretching and foam roller.
Really do not want to chance a re-injury all advise appreciated.
*Texas Crew*
11-22-2021, 12:04 PM
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#15
- Vikes723
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Originally Posted By Gayford⏩
by my 2.5-3week mark I was doing very very light hamstring machine workouts for high reps, just to get the muscle going and blood flowing. I was using the heat pad twice a day sometimes 3 times a day just to keep the blood flowing you really do not need to push any boundary right now or you will re-aggravate the pull again. I found reddit to be loaded with helpful advice and tipsThanks, I am at 6 days today. First time back to the gym. Spent about 10 minutes stretching and using the foam roller. There is still a good amount of discomfort stretching it, I am having to use very controlled stretches because there is a very fine line between discomfort and sharp pain.
You think I should avoid these static stretches? My thought is that I should start get some lengthening going so it does not heal too tight. I have no experience with this though, first time with any injury in my hamstring.
Tried rowing for the first time in forever, felt fine in the hammy but could not get my heart rate up enough. Did some upper body machine lifts, I am not doing anything to chance that I try to stabilize myself using my legs. Moved to a quad/glute machine, was really surprised that it was able to isolate without engaging the hamstring (this was nothing explosive). Finished with a spinning bike and finally got the cardio/heart rate that I wanted, still not getting into my lungs as much as running but I guess this is my life for the next 4-5 weeks.
Finished with more stretching and foam roller.
Really do not want to chance a re-injury all advise appreciated.
You think I should avoid these static stretches? My thought is that I should start get some lengthening going so it does not heal too tight. I have no experience with this though, first time with any injury in my hamstring.
Tried rowing for the first time in forever, felt fine in the hammy but could not get my heart rate up enough. Did some upper body machine lifts, I am not doing anything to chance that I try to stabilize myself using my legs. Moved to a quad/glute machine, was really surprised that it was able to isolate without engaging the hamstring (this was nothing explosive). Finished with a spinning bike and finally got the cardio/heart rate that I wanted, still not getting into my lungs as much as running but I guess this is my life for the next 4-5 weeks.
Finished with more stretching and foam roller.
Really do not want to chance a re-injury all advise appreciated.
https://www.reddit.com/r/ultimate/co..._a_hammy_tips/
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11-29-2021, 02:18 PM
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#16
- Gayford
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I keep freaking pulling it. I picked up a box yesterday and took two steps and damn it sharp pain.
Today putting a new blow off valve on my car go to pull out the blocks behind my back tires after I lowered the car and boom got it again.
I think at this rate the injury is going to last forever.
Today putting a new blow off valve on my car go to pull out the blocks behind my back tires after I lowered the car and boom got it again.
I think at this rate the injury is going to last forever.
*Texas Crew*
11-29-2021, 02:35 PM
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#17
Originally Posted By Gayford⏩
I tore one earlier this year and had epic bruising. I trained through it and it was sore for about 3 weeks.Pulled a hammy yesterday in a stupid foot race. I would say it is a grade 2. How long until I can get back to regular routine?
What kind of cardio should I do considering the circumstances?
Hurts to walk boyos, not fun at all., should have stretched properly.
What kind of cardio should I do considering the circumstances?
Hurts to walk boyos, not fun at all., should have stretched properly.
12-14-2021, 07:37 AM
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#18
- Gayford
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Week 4 boyos, training pretty much back to normal except I still can not run. There is still some tightness and a small knot in there. You think that small knot is normal or did the healing go wrong?
*Texas Crew*
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