Hamstring Pain Rehab Video - Hamstring Strain/Sprain/Pull

THIS HURTS!
What hurts...: hamstring

How you hurt it...: weightlifting

When you hurt it...: First time (1 1/2 years ago), 2nd time (5 months ago) and 3rd time (1 hour ago)

Your pain level (1 is low, 10 is high pain): 0 when still, 5 when walking, 8-10 when bending down.

Your age and overall health...: 39. Good health, work out frequently with weights.

Any other information you feel is relevant...: First injury was while performing stiff legged deadlifts. 2nd injury was while performing squats. 3rd injury was while performing lunges. On the 3rd injury, I warmed up with 10 minutes on bike on level 5, then did 3 sets of leg extensions, followed by 3 sets of squats. On my second set of walking lunges it popped again. It\'s not like a pull, but felt like a pop. My leg has full motion, but I can\'t put all my weight on it, while climbing stairs, etc.

YOUR INJURY COULD BE...
Hamstring Strain/Sprain/Pull

REHAB YOUR INJURY BY...
Rest and Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.

Gentle Massage: Prop your leg up in a position so you can massage right over the area on your hamstring that hurts - it should be gentle and not painful at all. If you apply too much pressure right away, you will feel pain. Start with light pressure and as you keep massaging you will notice you can apply more pressure through that area.

Gentle Hamstring Stretching: Lie on your back with your legs straight out. Grab behind your knee and gently lift your foot up towards the ceiling. Lift as high as you can without any pain. Hold that position for about 15 seconds. Repeat this 3 times on each leg.

Nerve Glide: While on your back, put a belt or tie around the ball of your foot. Pull your toes towards you, with a straight leg. Pump your leg into the pain and then out of the pain - do not hold that position into the pain or you may flare up your injury. You should not feel pain in the resting position. As the nerve becomes more mobile, try to go further into the pain. Pump about 15 times on each leg. If the intensity of pain increases you should back off.

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Category:

Howto & Style

Tags:

• injury
• rehab
• rehabilitation
• advice
• hamstring

[injuryrehabadvice]

It is probably a tightness in your nerves and the straight leg raise nerve glide should help you.

Be well.

[injuryrehabadvice]

"shy" means to stay just below the level of pain. You do not want to stretch so far that your pain is severe. You want to stay just under the pain level.

Be well.

[infenit101]

I pulled my hamstring sprinting a while ago and I still have issues. I have no problem lifting weights or stretching (I'm very limber) but when I try to do quick take offs I can feel it twinge. Can you help me?

[jermain161]

@injuryrehabadvice how long would i have 2 do this 2 recover from it

[takforalt]

I have a long term hamstring problem and this is the first time I have heard of "nerve glide". I thank you so much for this info. I do believe I have this nerve problem. Thanks again.

[ArianaMauree]

HI, I am a dancer and I have a pain in my right hamstring. My dancing requires me to do splits and kicking , which is usually when I get the pain. I am not able to do my right split because my hamstring in my right leg tightens up and it will not let me straghten my leg. When I kick I get a sharp pain in my hamstring. I also experience pain while i am stretching and that usually does not happen to me. Would this video apply to me as well, meaning do I follow these steps to help my hamstring?

[mestyle60]

Nice video with good advice. Hamstring injuries are excreuciating to say the least. Be careful with the stretching. Hamstringinjuryhq has some decent articles about this painful injury.

[JMRG2992]

@infenit101 i'll swear to god im GOING TO STUDI THIS SHIT, it can't be that months and months after and still feeling the pain its a shit, also becarful i pulled mine and reinjury and old tear six months ago,.

[xnenedailleztx]

i have played soccer all my life. and the passed year and a half or so ive pulled my right hamstring three times and my left hamstring twice? why could this be? i just dont get it.

[tzezai]

do hamstring pain will gone ?

[superrozza]

@infenit101

Same exact thing with me

[OhYeahFAIL]

if only the ice wasnt downstairs

[1lilhotty123]

@infenit101 YES!!!!!! I think alot of athletes who do quick sprints want and anwer to this question , notice its the only question with likes!!!!!!!