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Thread: Pulled hamstring/glute muscle

  1. #1
    Member I_am_Bwitched's Avatar
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    Default Pulled hamstring/glute muscle

    Okay so I was at the gym on Sunday, just a cardio day for me. I have a nice run on the treadmill for about 20 minutes before I decide to slow things down to a walk. I walk on an incline for a few minutes then BAM !!! Both legs, the hamstring and glute muscles pull! Feels like I have a fucking charlie horse in my ass!!! Oh the pain !!!! SO since then I haven't been able to work, or workout! It still feels like the muscle could pull at any given moment. It even feels like it is going to pull when I go to sit on the shitter!!!!! This sucks! Anyone know what I can do to help the healing process? I have been having hot baths and massaging the area(s). I can't afford to miss anymore work, or gym training. I am booked to do a bodybuilding show November 25th. Arrrrg! I hate this......

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    Featured Member Lola Lee's Avatar
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    Default Re: Pulled hamstring/glute muscle

    Glutamine and HMB have always been lifesavers for me with muscle recovery. EAS has a new product called "Muscle Armor" which is supposed to be the latest, craziest new shit that is actually proven to work. I haven't used it yet but will be buying some very soon. Check it out. http://www.musclearmor.com/

    And as long as I am certain I haven't done some major damage the best thing for me when I have pulled or overworked a muscle is to literally work it out. When my legs are sore from doing 180 lb squat sets...I rest for a day or so and then do more squats, but with high rep, no weights. Be sure that you're stretching your muscles when they are warm not cold; like after a 5 minute warm up. Before my long runs, I walk 5 minutes or so at a good intensity. Stop and stretch. Then run.




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    Member I_am_Bwitched's Avatar
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    Default Re: Pulled hamstring/glute muscle

    Thanks Lola. I'll check that stuff out. I have L-Glutamine that I have been taking. My fiance has been trying to massage the muscle for me, but he just can't seem to rub hard enough!LOL! I just hope it doesn't ruin my chance for preparing for my show. I know there will be more shows, but not until the new year. Oh well, things happen for a reason, so I can't get too down about it!

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    God/dess RoseWhite's Avatar
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    Default Re: Pulled hamstring/glute muscle

    Resident professional licensed masage therapist here. The following is probably a lot more than you bargained for . . .

    The reason your boyfriend isn't getting any results is because massage is contraindicated at this stage. Even with all his good intentions, and I know he cares and wants you to get better, he may unintentionally even be injuring you further. Even a trained professional would probably not yet be able to work on you (assuming they have ethics) at this point. Even if they did, the work would be incredibly light and gentle - so getting him to 'rub hard enough' is worse than doing nothing. I would also STOP STRETCHING immediately! The site of the tear is desperately trying to heal itself, and both massage and strecthing are ruining every bit of progress your body is making.

    I am deadly serious about this, not only as a LMT but as someone who has recuperated from strained muscles (the word for 'pulled' is technically 'strained' - same thing as a sprain, only sprains refer to joints instead of muscles) many, many times. This is literally torn muscle tissue, so there are varying degrees of tears, of course - minor tearing will heal up within a few days and be ready to start stretching and massaging. If it still hurts you to sit on the toilet 5 days later, yours is not minor.

    So here I am lecturing you about all the stuff you can't do, and you're thinking, sheesh, what a bitch - doesn't she think I can do anything to help myself heal? Two thinks are key right now. Ice and anti-inflammatories. Stop taking hot baths (there I go again) and sit on a big ice pack or bag of ice. 10-15 minutes on, and if you're going to alternate, take it off for about 20, and repeat. Heat at this point is also counterproductive. Why? Because your injury has lots of inflammation. Even if there's not visible swelling (you may or may not be able to feel a tiny bit of puffiness and heat), trust me, if it's a pulled muscle, the damaged tissue is inflamed. Heat is only going to increase the irritation, while ice increases blood flow to the area (as long as you limit it to 10-15 minutes) while simultaneously reducing inflammation.

    Finally, I'd load up on Advil, or whatever ibuprofen product you like. Tylenol/aspirin products = not the same thing. With those you get pain relief but none of the actual healing help of an anti-inflammatory. I'd also say that if you have health insurance, seeing a doctor might not be a bad idea either. They might be able to refer you to a good physical therapist who can give you the right exercises to help things along.

    If I were you, I'd try to start easing into stretching in a week or so, with the following catches: make sure you're warmed up first, even if that means a 20 minute walk or elliptical session or whatever. The squats that Lola does sound great as long as you're easing into them (but do keep in mind that an injury like a strain is not the same thing as feeling sore after a workout, though) Here's when you can start using heat, too - to prepare yourself for activity, heat the area first with a hot pack (15-20 minutes), do the activity, stretch VERY GENTLY - just until you start to feel that area begin to 'give' - for at least 10 minutes, and the finish with ice again. You can even alternate with heat and ice at this point, too, but make sure you end with ice. You could also start seeing a massage therapist at this stage.

    It's my personal opinion that you should also NOT use Advil before you work out and stretch - you need to feel the pain in order to respect your limits. Pain within reason is a good thing - when you stretch, it will stop you from going too far and ruining all the progress you've made. Take the Advil afterwards - overnight is a great time for it to work its magic (and then I'm talking 4 or 5 tablets at once).

    I don't know about the products that Lola recommends, but I'm sure they're worth checking out - I'll look into them too!

    Sorry to have lectured, it's just that I deal with this literally on a daily basis on my office and have done it on my own many a time. All of the above should get you back into full training soon - and as long as there's not too much discomfort to even more, you should be able to continue your bodybuilding in other areas uninterrupted anyway. No reason not to work the upper body and abs . . . The really good news is that there's plenty of time to heal here. You can easily give your ham & glute a week or even 2 weeks of total rest and that's still, what, 10 weeks left? You'll be fine!!! I sincerely hope you heal fast and well!

    < stepping off soapbox >
    Last edited by RoseWhite; 09-02-2006 at 07:36 AM.
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  5. #5
    Jay Zeno
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    Default Re: Pulled hamstring/glute muscle

    Muscle pulls: this is easy to remember.

    RICE. Rest, Ice, Compression, Elevation.


    (Or RIICE - Rest, Ice, Ibuprofen, Compression, Elevation.)

    Listen to Rose. Leave the massage alone for now.

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    Member I_am_Bwitched's Avatar
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    Default Re: Pulled hamstring/glute muscle

    Thanks Rose! You've been a big help! You all have! Thankfully in Canada, visits to the doc and ER are covered for us! I'll pick up some Advil, I never even THOUGHT of Advil!! Thanks!!

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    Veteran Member azcustomer's Avatar
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    Default Re: Pulled hamstring/glute muscle

    5 days and it still hurts to sit? I wonder if there is any discoloration or bruising?

    Ice, ice, and more ice.
    Here in the states, they allow for an over-the-counter lite dosge naprosen which is a great anti-inflammatory.

    15-20 minute walks should help the blood flow, as long as there is NO PAIN.

    (Listen to your body, it knows when too much is too much).

    Then, ice, ice, and more ice


    "Life is not about the number of breaths you take.
    It's about those moments which leave you breathless."

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