I pulled me hamstring @ track practice, how do i help it get better???
549146
Like most recent athletic injuries, the RICE (Rest, Ice, Compress, and Elevate) method of treatment, in the early stages, is most beneficial. Rest from the activity which caused the muscle strain allows for healing to occur. Immediately following the muscle strain, ice should be applied over the painful area for 10-15 min. Periodic icing (2-3 times per day) will help to control swelling and reduce pain. Heat should not be applied to the area during the first 3-4 days since this may increase swelling and bleeding within the muscle. An elastic wrap or compressive stocking may be applied to the area to assist with swelling control. If the compressive device causes increased discomfort or "pins and needles" in any part of your leg, its probably too tight. Lying down periodically with your leg elevated allows gravity to assist with your effort to control the swelling. \nThough some experts believe early stretching to be valuable, caution should be taken early on to avoid aggressive stretching (stretching beyond the point of mild discomfort) which may hinder healing. Gentle stretching and light resistive exercise during the first few days, will help to properly align the healing muscle tissue. Following exercise, the application of ice while maintaining a stretch, not only helps to control swelling, but also helps the muscle to maintain flexibility Within a pain-free range, walking, biking, and a chair/stool pull may be implemented during the first few days. Progress these exercises, using pain during or after activity as your guide, to running, sprinting, jumping, and full athletic competition. When beginning more advanced activities such as running, avoid quick starts and stops or other ballistic movements which can cause re-injury Remember to properly warm-up and stretch before participating in athletics, and then conclude with a good stretch The most effective stretching occurs when the muscle is warm from exercise and when the stretch is held for long duration (min 30 sec.).
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
323816
all i can tell you is that you just need to stretch it out as much as possible try doing your splits as far as you can and when you dont think you can go down any farther hold them for 30 seconds, after that try again.. lemme know if this helps any! manda
702865
Well, this could be many things.  I've been a dancer for 20 years (i'm almost 22) and a dance teacher since I was 15.  Although I don't see it too often, occasionally I will get an overly eager dancer who will over-do themselves on their splits (or over-splits).  Yes, it takes practice to get them, but if you DO NOT have them yet.. take your time.  You cannot just push yourself to the floor if your muscles are not ready to go there.\n\nBesides that, you could have hurt your hamstring.  Look up some anatomy figures online and you will see that your hamstring attach at your knee.  If you severely "pulled" your hamsting that can take weeks upon weeks of therapy to get back to a normal level.. especially a dancer who takes thier body into extreme ranges of motion.  Not to mention that there could be tiny tears in your muscles...\n\nLike someone else said, it could be numerous other things.  Your best bet is to have your family doctor refer you to a specialist.  They will do manual muscle testing and many other things to pinpoint what exactly has gone wrong.  \n\nMoral of the story, take a break (even though I know how hard that can be!), even if it is only one day to go to the doctor.  You must get this resolved before you cause yourself damage for life.
47797
haha okok first off i admire your effort..you really went after it...so whats wrong with your legs??blood...when you worked out did you cool down..or did you sit down..when you left your workout room were you out of breath??if you didnt cool down(same exercises with lower reps and weight) you left a good amount of blood in your muscles(legs) are the biggest muscles=more pain) ..you're heart pumps oxygen rich blood your the muscles that need it ...a cool down would have help the blood get back to the heart faster..so you wont have to walk to the car feeling like you have an elephant on your back..also you could have just overwork yourself..after a workout,when you go home check your heart beat ..if i still beating fast two hours after working out ..you need it clutch down a gear..if this was recent go for a walk...you'll be less sore after work outs to!!...hope this helps..a very smart question too
596142
just rest for like 2 days and just do some short jogs maybe a mile? just take it easy for 2 days and you'll be back to normal. i no from experience
1113872
I used to have the same problem while I ran cross country. I went from running 2 mile races to 5 mile work outs to prepare for state championship. It took me a while to finally master it but, as long as you run two miles a day without stopping it will get easier and easier. Every day run a little bit more. Then, try speed walking for the next two miles for a "cool down". If this fails, doutful, than try jogging 4 miles VERY SLOWLY--- go at your own pace. Don't get fustrated if it hurts and takes a while. That is natural. Best wishes!
1156891
It seems like you're doing fine, just do your stretching slowly and don't force your stretches. Don't forget forward splits asides from your side splits. You won't be able to kick correctly if your hamstrings aren't as stretched as your other muscles. Also practice kicking at a height where you can kick straight out and work your way up from there but never at full power unless you're hitting something or you can really hurt yourself. If you're kicking straight out and THEN bending your knee, then that's fine although you will also have to learn to kick and hold it straight out without bending your knees. Learn them slow for form and fast for actual practice but once again, NOT AT FULL POWER.  Speed comes first and power comes later, after you've learned to pivot on the balls of your feet and manipulate your waist.  Another exercise is sitting on the floor with your legs as far apart as they can go and stretching forward, trying to touch your forehead to the floor and to each of your knees. Plus sitting on the floor with your feet together, legs straight, and touching your head to your thighs. Also, try putting your foot up on a platform or an adjustable height bar and practice stretching both forward and sideways, always keeping your leg straight. When stretching, NEVER BEND YOUR KNEES. I wish you progress and advancement in your study of the arts.
406899
You ought to do your best to keep the swelling down so ice it after working it and take IBuprophen when you are not running/marching on it. (Usually a bad idea to take it during because then you won't be able to feel the pain that tells you when you are injuring it more.) You're gonna wanna get it checked out though, it can lead to other problems while you are trying to compensate for your hamstring. \nYouv'e gotta cut back as much as you can in order for it to heal. And always make sure you warm it up and THEN stretch it gently before actually using it. Do not do any sprints if you can help it and ease into whatever you do.
847294
STRETCH!\n\nOdds are your coach will be putting you guys through the conditioning ringer over the next few weeks.\nYou will need to stretch for a few days prior as well as before your practices/try-outs.  Remember to stretch your neck...get on your toes and put your forehead on the ground (use your hands if you must take some of the weight off of your head).\nWhen in this "tripod" position, roll backwards, forwards, side to side, and all around.  I always remember my neck being the sorest after the first few practices...\n\nRemember...lifting weights is great and everything, but you can win a lot of matches with "slicks" that would mean using your brain...the best practice is getting out there and rollin' around with somebody for a while...preferably someone who is gonna whoop on you a bit and make you figure out what is and isn't working.\nGood luck!
810281
I fractured my right iliac crest growth plate (growth plate on the hip) this January from too much running. I do winter and spring track, and I hurdled too much and the oblique muscles in my stomach just pulled the growth plate away from the actual crest until it fractured. I thought it was kind of weird too, because I'm only 15, but my athletic trainer said it was a common injury among hurdlers. \n\nDuring the time that I wasn't allowed to run, I would go bike in the weight room (no ellipticals; they stress hips because you're putting weight on it vertically, bikes don't because you are sitting) for a workout everyday. Near the end of the healing, I started doing side leg lifts and ball exercises to strengthen my hip so it wouldn't fracture again. When I got back during the beginning of spring track from my 6 weeks prescribed rest to heal the fracture (no cast or anything, I was lucky), I began to run long runs, 30 min to an hour on grass and soft surfaces. I was raring to go then, and I felt pretty good. It hurt a little because I had lost some range of motion, but with continuous stretching I was able to start working out with the team. I also started hurdling and long and triple jumping again. \n\nI guess I overworked it a bit though, because after 2 or 3 weeks of hurdling and jumping it started hurting a lot. My jumping coach took me off of triple jumping and switched my lead leg on long jumping, but I kept on hurdling normally. The hip bothered me a little all throughout the rest of the season, but I was still able to end the season with a 1st place at the freshman champs. This summer, I ran a lot and tried to strengthen my hips more. Winter track is starting next week, and I hope nothing happens that will stop my hurdling career. \n\nYou should run, but be very attune with your body and stop whenever you feel that something hurts. Then, hit the weight room. If you have an athletic trainer at your school, you could ask him to help warm it up before workouts or meets by using heat pads or with electrolysis (a machine passes currents through your body; it helps warm up muslces). Hopefully, that will help your running.\n\nGood luck with running!
1170982
First of all I am not an M.D., however I have had the go from Surgeons  who just needed for me to dive in and find the problem through deep tissue work. \nI can give you some suggestions on what can be causing the problem. Obviously you have blood flow to your feet, and since they are still attached to your body, it is not Phantom pain.\n\nThink about the restriction of blood-flow to the area, from the pressure of your upper body, on all of your nerves that are being compressed while you are spending many hours sitting.\n\nI hope you have all of your needs met.\n If not, you need to be your own detective. Are you sitting on a Gel Cushion? Do you move your legs off of the foot pads, and change their position often. Do you move from Wheel-chair to your bed several times a day, and have your legs elevated?  Re-positioning is really important. I have done deep tissue on old, very old injuries where the circumference of one leg was smaller that the other. The nerves grow, I kept working on the smaller leg each day, and with the growth of new tissue and nerve, working out in our gym, the leg reached it's max growth. However the old injuries were usually football (muscle tears) on the old boys, before P.T. was in use. The components of the blood crystallize, extra calcium binds to the site. It is like glass fragments. eek.\n\nIf your insurance wont pay for "Massage", you must find a way to get your feet and legs massaged. Be careful that you have someone trained, or they can damage the fragile state of your tissue at this time. I wish I were a hundred me, so I could be the one to help you heal.\nIf you could apply Cold Packs to your feet, it would take away some of the pressure of fluid against the nerves, that are causing the crushing, tingling sensation. (Hobbling), James Caan was feeling in Misery. Since you don't have the feeling in them, you must be careful with the cold pack. Start with 10 Min. max. Not directly on the skin, wrap in a small towel. You can also Ice other areas, the back of the knee is a lymph area, gently massage in an upward motion.. Stretch youself as much as you can.\nI know you mention upper chest, which Vertabrae I am wondering. Can you reach your suffering feet to rotate your ankles?\n\nSeems like if you have SSD, or Health plan, you could have a Physical Therapist work on your legs, especially your Sciatic nerves that you are sitting on all day. I have seen some killer Gel Cushions. Expensive, however. It's good you ask your quesions here. I hope this helps you some. I love the Actress in the movie, she was good, can't think of her name.\n\nI will probably remember her name as soon as I sign off. he he\n\nP.S. If you can find your way to water therapy, especially a salt water pool, or some type of Hydro-Therapy, that would be the ticket.  Take care, give em hell....Marilyn \n And, as I always say, back off the salt. Chem. Panel lately?\n\nWhen I flipped a motorcycle in 76, In the Middle East. I landed on my face. My cheek turned green really fast. The best pain killer was Opium at the time. Maybe a little tooo good.
61595
Ask your coach what you did wrong, then practice what your coach tells you and you will do better.  Plus don't give up because over the years you will get alot better!!
928310
Well buddy, you have definitely over worked your muscle. That muscle will take a very long time to heal because you use it so much to walk. Calf raises do not give you hops'.  You need to strengthen your thighs and back legs for hops. You need to do jump ropes, plyometrics, run in sand or along the beach or even up steep hills, but not calf raises. You might be able to play Monday, but your game is going to be sluggish, because you cannot do anything. You cannot shoot because you have to use those muscles to get lift off the ground to shoot the ball. Ice you legs, then put heat on them. If you can try and not do any walking until Sunday afternoon, then go and shoot a few shots, just to get your rhythm back, then you might be okay. But if I were you, I would wait for about 5 days until I got back on the court. I don't know if this is your first game of the season or what but there are a lot more games left, I would rather be there for the regular season and the playoffs rather than the preseason. So take your time and get yourself together. Rest for now and know that calf raises, are not the thing to do get your hops right.\nGOD BLESS and good luck this year
1087956
I did something similar to that. make sure you stretch those muscles before your next practice like mad, and once you play more you'll be less prone to hurting it. Also, you may want to modify your serving technique. If you're bending too much to one side or the other, it can really hurt you. Ask your coach about it.
1130809
I used to have the same problem as you. My varsity coach noticed that I lost energy while playing for a long time at the start of the season. Every practice I would have to do running drills that will get me into shape. I did a lot of side stepping drills, running suicides, and jumping rope. According to my coach, jumping rope increases your agility on the court. It helped me a lot. After awhile, you'll notice a change in your game play and energy as long as you keep up with your footwork drills.
894198
i had a similar injury. try to stay off it until its better. ice it evry night 20mintes on 20 mintes off. do that ubntill ur board. and a big thing is some light stretching. dont tear ur leg apart just try to loosen it up