To cut a long story short, about 2 weeks ago I tore the hamstring (grade 1, supposedly not too serious) in my right leg whilst out on a training ride.
I've been seeing a physiotherapist for the injury who doesn't really do that much except to tell me to stretch, stretch and the stretch and also to NOT ride, except for maybe 30 minutes on the trainer every couple of days but definitely not on the road until the injury heals - this was supposedly about 10 days to 2 weeks, and that was over 2 weeks ago.
I've injured just about every body part at one time or another except my hamstrings so I don't really know what to expect by way of recovery back to full strength.
This time off the bike is really getting to me so any advice would be really appreciated - how long will it really take to recover and what sort of strategy should I look at once I'm back on the bike (I was thinking first pain free week back at about 60% volume/intensity, the next week at 80% then the following week at normal training ?)
I've been seeing a physiotherapist for the injury who doesn't really do that much except to tell me to stretch, stretch and the stretch and also to NOT ride, except for maybe 30 minutes on the trainer every couple of days but definitely not on the road until the injury heals
Be REALLY careful with this!! Over stretching (i.e. too hard or too often) especially when the muscle fibres are cold, is a common cause of injury and slowed recovery from injury. I do agree with stretching very lightly - just until you start to feel a pull - after excercise but not without a proper warm up first.
Also, I know the time off can be frustrating but better to have it heal up properly than have it become a recurring problem. I've had hamstring issues in the past myself. If you can find someone who's qualified in ART (Active Release Therapy), I highly recommend it. This will help to ensure the fibres are aligned properly so it heals right.
Once you're feeling good again, make sure your physiotherapist provides you with some remedial strengthening exercises to help ensure you don't reinjure the same spot.
I have seen your name on a few posts so forgive me if you know this already or it seems obvious but... make sure you're fitted properly on your bike.
Be REALLY careful with this!! Over stretching (i.e. too hard or too often) especially when the muscle fibres are cold, is a common cause of injury and slowed recovery from injury. I do agree with stretching very lightly - just until you start to feel a pull - after excercise but not without a proper warm up first.
Also, I know the time off can be frustrating but better to have it heal up properly than have it become a recurring problem. I've had hamstring issues in the past myself. If you can find someone who's qualified in ART (Active Release Therapy), I highly recommend it. This will help to ensure the fibres are aligned properly so it heals right.
Once you're feeling good again, make sure your physiotherapist provides you with some remedial strengthening exercises to help ensure you don't reinjure the same spot.
I have seen your name on a few posts so forgive me if you know this already or it seems obvious but... make sure you're fitted properly on your bike.
So true. Yes, I'd be wary about stretching/overstretching as that may make things much worse or at best prolong the recovery time.
............Over stretching (i.e. too hard or too often) especially when the muscle fibres are cold, is a common cause of injury and slowed recovery from injury....
I kind of suspected this so I'm going to back right off on the number of times I stretch
padawan said:
............make sure you're fitted properly on your bike ....
I've been riding the same setup on both my bikes for over two years now so I don't feel that setup could be a problem
