Hamstring Woes

[gb155]

On Monday evening I played about 45 mins of football, since then I have been in agony with my Hamstring(s) , I over stretched for a couple of balls that I should have just left.

What can I do to ease the damn pain I am in ??? I cycled for 6 miles this morning without issue, but its when I walk (my tyre blew out and I ended up walking 4 miles) that it really hurts

Your help is appreciated !

 

[fossyant]

1. Don't Play Football - stupid game.

2. Carry some card or sandpaper/emery cloth to act as a tyre boot

3. Don't walk, cycle.

 

[fossyant]

PS RICE

Rest Ice Compression and Elevation. Oh and some gentle stretches.

Stoopid game that football.....................

 

[gb155]

REST? Thats a Stoopid game :-)

I dont think I have ever done stretches, maybe thats my issue LOL

 

[potsy]

I'm getting a bit of hamstring pain especially on the early morning rides,difinitely better if I remember to do a few stretches before I set off but very rarely remember to do them.
Stopped playing football about 4 years ago,but did the same as you a couple of times,overstretched to get the ball early in the game and was in agony for days.
Take it easy Gaz,low gear no honking.
Oh and ignore Fossy,football is a proper sport

 

[dan_bo]

Tell you what Gaz if I don't stretch regularly my hams get so tight my back buggers up....... touch them toes brother!

 

[threebikesmcginty]

A good stretch is, one leg at a time or you fall over, swing your leg backwards and forwards - kick slightly higher each time. About 15 on one leg then swap over, repeat as necessary - you'll feel it stretch the back of your leg as you kick up.

If you fancy a bit of yoga, 'downward dog' will sort you out

 

[ventoux50]

A good stretch is, one leg at a time or you fall over, swing your leg backwards and forwards - kick slightly higher each time. About 15 on one leg then swap over, repeat as necessary - you'll feel it stretch the back of your leg as you kick up.

Sorry 3bm but I don't agree with this - static stretches are gentler and can be applied gradually until the stretch is felt in the muscle.

Dynamic stretching which is what you are describing are more likely to exacerbate an existing problem i.e. if there is microtrauma to the muscle fibre (which is inevitable) then by stretching in this way you are in danger of 'ripping' the muscle fibres even more, certainly you will invoke the muscle spasm reflex which occurs naturally in the body's attempt to protect the damaged tissue.

A good static stretch for hamstrings is to stand erect heels together and gently and gradually bend forwards at the waist reaching towards the toes . . . . a stretch should be felt in the back of the legs . . . hold the position for a few seconds then try to relax into it for a few more seconds : any pain i the lower back - stop immediately.


Icing the muscles with a bag of frozen peas wrapped in a damp tea towel for 5 minutes at a time is also good practice, as is ibuprofen.

 

[Crankarm]

Stand with your feet together, put one leg infront and across the other and stretch down gently. See how far you get. Go easy. Relax. Repeat a few times. Bounce gently when you feel you have reached your limit of stretch. Stand up. Then swap for the other leg stretch. Relax by rotating your hips clockwise and counter clockwise. Repeat a few times.

Sit on floor with legs straight out in front of you, slightly apart, gently bounce your legs on your calves and hamstrings. Bend forward to touch your toes. Hold. Relax back. Repeat several times. Gently bounce your legs again on the carpet. Pull up one leg then lean over onto it allowing you to massage your hamstring of your other leg. Go deep, track and ease the soreness. Massage your buttock muscle as well, Aghhhh ........Euhhhh!!! Repeat for your other leg and buttock.

Do these exercises once a day or more until your hamstrings/other muscles feel better.

 

[threebikesmcginty]

Sorry 3bm but I don't agree with this - static stretches are gentler and can be applied gradually until the stretch is felt in the muscle.

It's actually only a gentle leg swing, works for me!

 

[gb155]

Some great tips there folkes, thanks very much, I scaled back my morning commute to just 10 miles and slow down to an average of 14mph due to the pain today, not good, will try the suggestions when I leave work and see how it goes.

Thanks Again

 

[gb155]

Tell you what Gaz if I don't stretch regularly my hams get so tight my back buggers up....... touch them toes brother!

Now Thats a damn fine point , I didnt think the 2 were related, but now you mention it , the penny does drop !!!!!

Gaz

 

[fossyant]

Get some Volterol Gel stuff. Just got some for my shoulder - it's wicked. It's an anti inflamatory, but absorbed through skin and relieves the affected area - much better than taking loads of pills.

 

[Garz]

I have torn my hamstring and another time pulled the other (leg) since I started cycling. Some say that it shortens the muscles but as suggested earlier warming up can help prevent injuries.

Lately I had my knee do the same with the quadricep tendon being the problem. My solution is to basically stop playing football as all it ends up doing is impede my cyling now and have to face facts that getting older enhances this happening.

 

[ventoux50]

Football tends to bring out the hero in all of us - unfortunately with advancing years (and tightening muscles) it also brings out plenty of silly injuries - therefore probably best avoided after 35 !