Recovery from Hamstring Soreness

[kelvinphang]

I'm 37, weekend soccer player. Last Sunday, I played about 90mins of football.

Though I did lots of stretching before, during and after my match (and even had a one-hour post-game massage), I'm still suffering soreness in my hamstrings after 5 days. I've popped my hamstring last year and I took a few months off.

Now I'm back to playing once a week. I'm playing again this Sun. I'm already wearing thermal shorts and a thigh guard.

I don't want to risk an injury as I have a tournament in 3 weeks. Should I play this weekend and how do I aid my recovery?

[Heidi]

Hi,

Heres what i'd do:

Stretch your hamstrings minimum three times a day during the week. Its fine to do this from cold as long as you start gently and dont bounce. Hold each stretch 30 seconds and repeat twice each time.

Is it possible to get a massage to the hamstring before the match? this will help warm them up and prevent injury. Then do your warm-up which should include gentle jogging, gradually increasing to speed drills (plus things like cariocas/high knees/heel to bum/lunges etc) and stretching.

Wear a heat retaining support throughout the match. Stretch at half time.

After the match - proper cool-down, i.e. jogging at least 5 mins and thorough stretching. Then apply ice to the hamstring for 10-15 mins max.

Dont get a massage that day, get one 1-2 days later and continue the cycle of stretching throughout the week.

I hope this helps, and good luck!

[elegantlywasted]

hi... im new to this forum..
HAve a few questions... i have injured my thigh.. during a personal training session - the trainer made me do excessive weights - on a barbell squat((she is no longer my trainer)!!
Also.. one of my shoulders is raised higher than the other - after countless physion and chiropractic sessions i have seen no positive results.. the shoulder injury comes and goes, however my thigh - hammie has been about 3 mths no - no improvement!!
HELP!!
thanks heaps !!!
ElegantlyWasted
xx

[runningmad]

I, too, am suffering from back of thigh pain, and am seeking help via this forum. (Who needs doctors when we have the web?) I'm a good runner, 9 mile (Yea, I'm a Yank.) trail runs 2x a week, plus a six and fiver. Over the last week the back of my thigh was giving me little signals that something was wrong, and of course, being a superhuman, I chose to ignore what my human body was telling me. Today, about 2 miles into it, my right thigh began to shut down due to pain in the back of it. I stretched, but to no avail. The humiliation of walking home was rather humiliating. Now I'm sitting here with magnets and one of those wraps on my thigh.
Any ideas? I understand that hamstring injuries are sudden, but this was gradual. It's not sciatica (sp?) I know what that feels like.
Help.

[Heidi]

Hi

Are you sure its not scaitic pain? If you have had this before, what was the cause then? If it was related to the lumbar spine or a misaligned pelvis, have you considered that the cause now may be different and hence causiong different symptoms? have a look at the page on piriformis syndrome:

http://www.sportsinjuryclinic.net/cybertherapist/back/buttocks/piriformis.htm

Leg length differences and weakness in the hip abductors are common causes of this kind of pain and weakness in the hamstrings. Especially in cases where the pain comes on gradually. Try stretching the piriformis muscles three times daily and getting some massage tot he hamstring and glutes.

If you are sure it is not this, where abouts is the pain? Is it high, low or in the muscle belly? Gradual injuries to the hamstring are more likely to be a tendinopathy type, overuse injury, such as this

http://www.sportsinjuryclinic.net/cybertherapist/back/buttocks/hamstring_tendinitis.htm

If you think this is more likely, rest, ice three times a day, stretch 3-5 times a day until you feel no pain on a daily basis. Get some sports (or deep tissue) massage aswell. If this all goes well, start some gentle strengthening with resistance band. Don't forget to look into the possible biomechanical causes of the injury as well, and correct any problems

Good luck!

[runningmad]

Heidi,
Thanks for the info. I think you may be on to something. I forgot to mention that I'm 49, have been running most of my life and usually come in the top 5% of my age group at 5 and 10 K races, if this has any bearing on my condition. I also just came back from vacation, driving for 2 days 7-8 hours a day.
The pain is localized rather deeply in the center of my right hamstring and after some stretches and the thigh wrap, feels no better today than yesterday. Walking is not a problem, neither are stairs, but if I try to jog, the pain is there immediately. Could the driving have played a role. I was able to adjust my left leg while driving, but the right leg was stuck on the gas.
You mentioned stretching, is this okay? Will it re-injure the area, or is no use better?
About 10 years ago something similar happened (Though I was not driving.), except that time it ached for a few strides, I stretched, and ran again only to have a lightening bolt shoot through my hamstring.
As for sciatica, I do have that now and then, which is handled quite well with stretches. That pain usually runs from my hip, down to my thigh but not in the same spot. I currently have no hip pain, only slight lower back strain due to changing my gait while trying to run with the thigh pain.
I just want to run again.
Thanks.
Runningmad

[Heidi]

Hi

Driving could definatly have played a role. Sitting in the same position for long periods isn't great plus the fact that car seats are not usually the most supportive of good posture!

Stretching is fine so long as it is gentle and there is a stretching feeling as opposed to any real pain. Try this one to stretch the piriformis muscle:
http://www.sportsinjuryclinic.net/cybertherapist/stretching/piriformis_stretch.php

Try it for a few days and see if it helps.

Also you can try self massage to the piriformis muscle using something like this:

http://www.return2fitness.co.uk/Massage/Massage_Aids

[runningmad]

Heidi,
Thank you for the advice. I'll let you know how it works out. (Pun intended.)
Runningmad