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Cyclist and runner suffering my first hamstring injury. I had a sore hamstring on left leg from cycling, didn't let it heal 100% went for a 4 mile run and really injured it. My calve, behind the knee, hamstring and even the glutues are sore. Missing a little feeling in my 3 little toes probably because of how tight the calve still is. Slowly getting better.
How can I tell when it is safe to start running/cycling again?
Any limitations upon re-starting?
What other advice for getting over the injury? Been doing warm baths, icing, Ben-Gay/Icy hot, pain-killer/anti-imflamatory and just started doing some light stretching and short walks. Still having difficulty walking without a limp, but it is getting better although slowly.
Thanks.
Sounds like your doing all the right stuff except maybe skimping on the "rest" part. Try contrast bath (warm and cold water treatments about a couple of minutes in each, start in the warm and finish in the warm. Sprains or tears to a muscle can take some time to heal. Try to get someone to massage that area. The walking and gentle stretching should be good for it as long as you don't over do it. Most important...give it rest and time. Your body will let you know when your ready to get back into your normal routine. You said it is starting to feel better...good sign otherwise if it didn't you should see your dr. who can prescribe physical therapy to help it along.
Cyclist and runner suffering my first hamstring injury. I had a sore hamstring on left leg from cycling, didn't let it heal 100% went for a 4 mile run and really injured it. My calve, behind the knee, hamstring and even the glutues are sore. Missing a little feeling in my 3 little toes probably because of how tight the calve still is. Slowly getting better.
How can I tell when it is safe to start running/cycling again?
Any limitations upon re-starting?
What other advice for getting over the injury? Been doing warm baths, icing, Ben-Gay/Icy hot, pain-killer/anti-imflamatory and just started doing some light stretching and short walks. Still having difficulty walking without a limp, but it is getting better although slowly.
Thanks.
Dang! If you posted a bit more info, I can recommend some stuff to you with regard to rehab/soft tissue-work/corrective exercise.
I've had minor hamstring pulls and always tried to go back too soon. Despite what I wanted, my body usually wanted 3 weeks. You have something major though so just rough guessing I would say 2 months.
In addition to the good advice the others have already given I'd just add once you are on the mend you need to do really light weights exercises for your hamstrings. Runners are known for getting muscle imbalance where their quads are way stronger than hamstring which leads to hamstring injuries. I had same problem from biking. I found I was working my quads way more than hamstrings and have felt better by gradually building up strength in hamstrings. Always stretching before exercise helps too!
Specific stretching for the calves, hamstrings and gluts are in order. Make sure that you are holding your stretches for an adequate amount of time, usually 20 - 30 seconds and repeating these same stretches 3 times is sufficient. Along with that a therapeutic or injury massage for these sore areas. Warm baths with epsom salt should help to relieve the soreness. Moderator cut: no ads
Last edited by SouthernBelleInUtah; 11-23-2010 at 06:00 PM..
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