I’ve strained my hamstring. It started about a month ago during a training session in the gym. I was doing back extensions, and my abs and back weren’t strong enough for the last few, so of course my hamstrings tried to jump in and help. I could feel the ache as soon as I finished, but hoped it wasn’t anything serious.
It was. Zumba the next day did NOT feel right. So I spent 2 weeks doing mostly upper body workouts and resting. And I felt fine. So I ran. And kept training.
Mistake. I wasn’t ready yet. I started aching again…at least this time it was not the full right hamstring, but just the base of the muscle. I did a little more running for our National Running Day event that week and called uncle. Massage helped, but I skipped a 5k I was hoping to do that weekend. So I sent myself to the stationary bike. I could do just 7 minutes at first, then 15, then 20. I was feeling good.
Then I went to my training session last week, and my trainer felt strongly that I should see a doctor (I also think I pushed a few too many things in the session and ended up a little more achy, but that’s another story).
So Thursday, I saw my first sports medicine doctor ever. Seemed like the right choice for my newfound athletic life. A few X-rays and an exam confirmed it was a strain (at least it’s not a tear!). Here’s what he prescribed me:
- Cardio: stationary bike level 3 or less, elliptical (ski style not climber style), treadmill 2% incline or less, swimming (but watch the leg)
- Weight training: upper body only
- Meds: I can keep using Advil but he gave me a stronger NSAID for nights or weekends if I’m hurting badly
- Physical therapy: A few sessions to learn stretches and exercises I can do on my own. My first session is Friday.
- Other treatments: heat and ice are both OK, gentle stretching is fine and keep wearing a compression sleeve on and off for my leg, especially when active. KT tape is OK too.
The good news is he thinks I’m on the right track, and can likely start my Houston Fit training program next month (my follow up with him is the day before to be safe). I’ve put massage and personal training on hold for now.
The hardest part is how much you miss something (the running and lower body weights) when you can’t do it. But boy I am grateful he at least cleared me for some activity or I would go nuts!
I know this is the right thing to do. I don’t want to mess myself further and not be able to run the half marathon in January (not to mention, try to achieve a new record!)
I’m hopeful that I come back even stronger from this 🙂