I pulled my hamstring 30 min ago.I heard and felt a pop. What should I do ?
first 72hrs stay off ur feet and ice as much as possible if you can use ems pulsing mode above the injury site a c ouple time a day.
“The day after the injury, one legged work can begin. One leg march and skipping of the uninjured leg are used. Also other exercises can be used as long as the hamstring isn’t being actively engaged. After 3 days of total rest, depending on the rate of recovery of a mild strain, we begin to use both legs. Both legs are used for marching, and in the A series (march and skip) for short distances. Speed work is also slowly introduced. Gerard Mach has had success using 10x10 meters to start. Then depending on the recovery time, you can increase the volume and the distance (at 5 meters at a time). The hamstring won’t act up until you really open up your stride so do not increase the distance too quickly. Using this active recovery process instead of just resting completely is used to help alleviate the buildup of scar tissue and the limited accelerations help to maintain and maximize speed without putting too much strain on the hamstring by opening up the stride length”.
So how do I assess my injury. I felt a good pop.do I begin to move around tomorrow or stay immobile.
stay off ur feet and ice for first 72hrs, dont try and test it or strecth. when the injury happen u should have ran your hand along the hamstring to feel for any depression.
Will I be able to feel any depression tomorrow? What if I have to work can I walk around?
you could it will probably be too much swellling. shit if u got to work u got to work, just take it easy. try and find one of those hamstring sleves
Was there pain when it happened? Now? We need more details to try to help.
i think he probably have a grade two strain, bc grade 3 he would know it. at least i did when it happen to me 2 yrs back to back.
I can feel the pain from my glute to my knee. There seems to be a depression. What if there is brusing
Yes it poped and locked up. After a moment I was in a lot of pain
Amputate. Failing that, consult your physical therapist ASAP.
In the meanwhile Rest, Ice, Compress, Elevate (RICE) seems the usual best practice.
Then after pain subsides, resume exercise symptomatically in a straight line, slowly.
Gentle linear exercise (sequentially: walk, jog, runthru) will help collagen fibres line up straight, instead of form a burn-like scar which will give you trouble forever.
Yes this is very important. Once all the acute inflamation has gone (5 days or so) you need to get some serious massage to get rid of any missaligned scar tissue that remains. I have found using multi directional friction combined with strain counter strain seems to help with this.
strain counter strain? please explain terminology
Picked this up from James Waslaski (http://www.orthomassage.net/). Basically having done the cross fibre/multidirecitonal fibre fictioning work you do some manual eccentric work on the area to strain the tissue in the direction it is usually used. Apparently this will help with collogen realignment and it has worked well in the 5 cases i have used it. For the hamstring this would be patient prone knee flexed to 90 degrees. They try and pull back towards thier butt and you resist and pull down gently towards full extension. They let you win (hence eccentric loading). His massage videos are worth a look for those interested in the area.
Basically it all comes down to movement through the range to realign collogen just as you stated but these techniques are done on the table - though perhaps it would be a good idea to perhaps do some of it off the table? I don’t know.
If I have constant pain is that an indication of the level of damage ?
I also kept the area wraped tight with a tensor. What should the first thing I do this mornig. Should I ice ? I felt the injury in the middle outside of of ham but the pain runs back of knee to glute
I have to work today its more supervising but will walking on it cause more damage ?
Check for any depression right away. It will fill in with blood quickly. The next target is to look for bruising, which may appear on day two or three.
I have pulled a ham but never poped one
It happened late last night. There seems to be a slight depression on the outside of the biceps femoris a few inches under the glute.
Should I ice this morning?
Yes, ice for 15min on then 45min off and repeat every hour where possible. Do this till day 3 to be safe.
and stay off it as much as possible till then. you can use EMS to lightly pulse areas above the inury site to promote drainage away from the injury- but not on or near the exact spot!
Would that mean putting ems on glute. The injury is middle to high.
What type of program setting am I looking for and how long and how offten?
If I have to be on my legs should I wrap it?