Minor Hamstring Tear: Suggestions?

[ehopkins932]

So yesterday I was working up to a max single for benching after I did the same with squatting, and about half way up on the bench my upper left hamstring felt like it was cramping up. It's a very minor tear and I have about 90-95% flexibility in it.

Its mildly sore to the touch; I've been icing it. Any suggestions on rehabbing it and when to return to lifting?

I was thinking Ill do high rep leg-curls/RDLs (very light) after 30 minutes on the elliptical to rehab it and start squatting/deadlifting again on Saturday/Sunday.

[strength and power]

Icing seems.smart. any bruising? Not sure a week is long enough. Talked to my PT, 6-8 weeks if an actual tear, 2-3 weeks if just a strain. Lots of ice, stretching and foam rolling. May become a bench specialist for 6 weeks and then ease back into squatting

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[dbcb314]

Snps timeline is more realistic. Make sure it is 100% before u do anything with it. Hamstring problems tend to linger

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[strength and power]

Originally Posted by dbcb314

Make sure it is 100% before u do anything with it. Hamstring problems tend to linger

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Gonna copy and send this to a friend of mine. He'd be 100% if he didn't push his recovery. Just because it "feels good warming up" doesn't mean its fully healed


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[exmgtoo]

its been almost 4 months for me and im still not 100%. leg curls is prolly the worst thing for it if its truly torn. i tore mine in 3 places and detached at the top of my calf on the inside.

pressing doesn't bother me but leg curls are a big no go.

[Rhodesx6]

I agree ^^^ I tore mine a few years ago and it took 6 months before I felt strong to do any isolation. Stretch it, heal it and don't make this a life long injury. Be patient with it.

[strength and power]

Talking to my PT friend, she is more inclined to believe a strain over a tear based on it contracting in a shortened position while blenching vs. Contracting in a lengthened position if you were squatting.

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[ehopkins932]

Thanks for all the replys. I really appreciate it. There is one little pin-sized dot of bruising and that's it.


My next meet was scheduled for February 26th, but I guess Im doing bench only for that (feet infront with no leg-drive it seems).


What kind of active recovery would you guys recommend? Would the elliptical or banded leg curls help?

Should I do unilateral work with my good leg in the meantime to keep that one strong?


Here's the vid of the bench that did it http://www.youtube.com/watch?v=kB45h0rvtDE

[JohnCaesar]

Lots of good advice above.

Do not try and stretch it out during the healing process as this will only serve to aggravate any injury.

Stay away from any loading during the eccentric portion of the lift during rehabilitation.

I would say give it atleast three weeks and then start with towel slides. IF you can do a towel slide fully from straight leg to full knee flexion, then after a week consider something like a 2.5 plate on the towel.

Another way to accomplish this is to buy some of those furniture slides in the department stores and use them.

Just saw you say something about the RDL, these are not a good choice until you are fully healed.

[ehopkins932]

I think the injury is turning out to be very minor strain, as SnP suggested. I basically have full flexibility and did 20 minutes on the elliptical this morning without any pain. There is a slight dull pain when sitting, but that's about it.

I'm going to continue icing it and laying off squat/deadlifting. I'm now planning on doing bench only for the February 26th meet, so there is no point in pushing the hamstring-related training.