Hamstrings keep going! How do i get them better?

[pbul2004]

Hi,

I am a very active person, however in the past 3-4 months playing football my hamstring has torn/pulled 3 times on my right leg and once on my left leg (last night).

My left leg has not been a problem, its normally my right leg that keeps going.

But i have finally had enough of this and need to do something about it! I warm up, put heat rub on do stretches, yet it goes all the time!

I have got a doctors appointment Friday about it, but was wondering what i can do to get them back to normal! Not as if im old either, only 26.

Any help or advise would be great!

Thanks
Paul

[Heidi]

Hi
Recurrent hamstring strains are a common problem for football players. Once the hamstring is injured once, it is more susceptible to being injured again, unless very thoroughly rehabbed (and sometimes even this isn't enough).
If the hamstrings were not returned to full strength or flexibility after injury then this is a factor which contributes to further injury.
Now that you have strained both sides, another common factor is actually your core stability, or pelvic control. As your hamstrings attach to your pelvis, if this is not a stable base for them then this can put more strain on them.
I would recommend getting this injury treated thoroghly, for this visit a sports therapist or physiotherapist etc. I would also recommend a core strengthening programme, or even joining a pilates class.
http://www.sportsinjuryclinic.net/cybertherapist/general/pilates.php

[pbul2004]

Thanks for the reply.

How long would you leave it before playing again? At the moment i am still finding it sore when walking / driving etc. When its happened previously i leave it 3 weeks or so. (I know this probably isnt long enought at all, but i hate not playing).

Are there any specific exercises i can do for the core exercises?

I am a member of a gym and have access to all types of leg machines.

I was also wondering if it would have anything to do with training the upper body 4 times a week and not training legs? I have put approx 2 stone on my upper body and was wondering with the added weight my legs not being at the same level or not being able to support this.

I have been the docs and referred me to the physio but this is up to a 4 weeks wait! Would like to do something in the mean time to try and get better as quick as i can

Thanks for your help :-)

[Heidi]

Hi
I would recommend waiting until you have seen the physio before you play again. In the meantime, try to gradually build up the strength in the hamstrings. 3 weeks may be long enough for a grade 1 injury, but anything much more than this and you should be lookking at 4-6 weeks minimum before returning to any kind of sprainting based activities.

You can find some core exercises here: http://www.sportsinjuryclinic.net/cybertherapist/corestability-training1.php

Increasing weight dramatically without strengthening the legs may ahve contributed, but it is difficult to say really.

[pbul2004]

I am thinking it was maybe between a grade 2 and 3 tear, as its still sore now.

If it is still sore what type of exercises should i be doing now, or leave it a few weeks then start the core exercises and stretching?

I dont feel like i could do any strenuous work on my legs, as when i try and walk fast it feels like its going to go again.