Need advice on Hamstring injury !!!!!!!!!!!!!!!!!!

[Freddy1751]

Hello sorry to add another Hamstring thread but need some help and advice.

I am what i consider a fit person I run,cycle both mountain and road ( have trained for triathlons) and also weight train. I generally spread my training 1 day weight training one day Cardio which seems to work for me.

Having just turned 30 I decided to take rugby up again as i miss playing a team sport ( and no its not an early mid life crisis) With my level of fitness i have found training fairly easy and last sat decided to play my first Game. I think you all know wots coming halfway through the second half i chased a long kick at a full sprint. I felt what i thought was cramp in my Hamstring after 20m eased up but continued to the ball. Following a scrum i tried to sprint and found that i had no power in my left leg i wouldn`t say it was painfull more of a dead leg sensation. Stupidly I tried to run it off and played for a further 10 mins hobling about !!!!!!!!

Driving home the leg was stiff and not painfull but sore to put pressure on but there was no visible swelling. It was later in the evening uncomfortable to walk on but I could. I did the normal RICE for the following 2 days.

Last night i noticed some bruising at the bottom of the thigh.Have been to the gym 2 day and done some upper bodywork and some light static cycling to get the leg moving again which caused no pain at all.

I have self diagnosed this as a grade 2 strain and just want to know the best way to take it from here regards training again and when can i play rugby again ????????

Ohhh I have read that people who run and cycle are more prone to hamstring problems is there any truth to this ????? in summer i run 20km and cycle 120km on average a week !!!!

[Heidi]

Hi
It does sound like a typical hamstring strain.
A grade two strain, with the appropriate treatment, will usually require between 3 and 6 weeks out.
For now just gently stretch the muscles on a regular basis throughout the day. Some sports massage will also help with regaining flexibility and reducing scar tissue.
Once it is painfree, start some strengthening exercises before a gradual return to sport, with a very gradual increase in speed, up to sprinting and changes of direction, before returning to play.
http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/hamstringstrain.htm