I have a client who injured her hamstring from overstretching. it has been a month and she still suffers from discomfort. What do you do for this type of injury, and generally how long should it take to heal. It is virtually impossible to avoid using it or working it without cutting out lower body and cardio. She does tabatas and pilates as well as body wt training
Grade 1 hamstring injuries take usually 4 weeks
Grade 2 injuries take usually 4-8 weeks and grade 3 8-12 weeks per the research
The client needs slow integration of exercise with using recumbent bike for circulation, increasing blood flow, etc. Massage with the trained professional can be extremely effective. With also using aqua therapy as walking in the water progressing to light swimming and then using eliptical machine. Strengthening should also focus on glute med, min and max as they all stabilize around the hip. When appropriate, also introduce yoga and pilates. Don't forget gentle stretching post exercise
I hope this helps.
I found the book written by Valerie Ann Worwood "The Complete Book of Essential Oils" very useful for me.
What exactly Valerie Ann had wrote about hamstring:
"Thigh injury - hamstrings.An injury to the hamstrings tendon which connects the thigh muscle at the back and the side.Use the ice method and the ice packs for at least ten minutes four times per day.Also massage three times a day using the following:
Rosemary 10 drops
Eucalyptus 10 drops
Chamomille 5 drops
Lavender 5 drops
Diluted in 2 tablespoons vegetable oil.
If pain and inflammation didn't stop after 2 days You have to visit a doctor.
I hope that this helps.
I would suggest she asks her doctor if massage and acupuncture are viable
I would also suggest once you do resume training you switch her program to accommodate her needs .
Weight training, stationary bike , swimming , along with guidelines from her physical therapist are my suggestions .
The best chance of rehabilitating the hamstrings requires that the injury be allowed to properly heal before beginning any program. This requires rest and inflammatory reduction. Only a physician can prescribe pharmacueticals, but the client can use ice every night to reduce the inflammation from the day before going to bed. Fitness pros are split on the effectiveness of ice after 48 hours from the initial acute injury, but the use of the muscles all day will re-initiate the injury process and ice is one of the most effective ways to reduce inflamation. Once the level of discomfort is significantly reduced, ROM improvement is the next step. All efforts must be made to not re-injure the damaged tissue and progress will be slow. After ROM is restored, slow progression of resistance training can begin. Regression is absolutely necessary if the hamstring begins to tighten and/or become sore/painful.
Most Personal Trainers are not knowledgeable enough to work with this type of client safely and effectively. Refer these clients to other fitness professionals if you do not feel upto helping them through their recovery.