Hamstrings & IT bands

katiekido

Hi everyone! Is anybody else on here rehabbing injuries? I'm a runner, but tore my hamstring before a marathon in the fall and I"m trying to keep in shape but I tend to not enjoy working out as much without running. Does anybody have any suggestions on how to keep in running shape without aggrevating a healing hamstring and a stubborn IT Band?

Beth720

Swimming and/or water running if approved by your doc should work great - with a floatation vest you should be able to do deep water running.

As far as IT band...The Stick and/or a foam roller have been my best friend! Also yoga stretches like Pigeon and Cow Face are AMAZING for the IT band.

Are you working with a physical therapist? You probably are, but I'd definitely suggest that. I have a friend in a dance-heavy show, and she tore part of her calf muscle in the show one night. The show's doctor and PT out her in a boot and immobilized her for a few days, then did some kind of PT and she was able to go back in after 8 days off. I don't know how bad the tear was, but she definitely attributes her quick healing to an amazing PT.

Tomhusker

Have you tried swimming? I've never had an issue with my hammy, so I don't know for sure. I would think you could swim and only use your good leg, or at least not over work your rehabbing leg.

Tomhusker

LOL, I'm such a copy cat.....

Better_Balance_2011

Elliptical is always good, burns lots of calories, and is not hard on the body. I also love power yoga.

Do you do anything for your IT bands? I have had issues with mine and use a foam roller after every run and most days I do cardio per the advice from a massage therapist and her trainer husband. Mine used to be tender to the touch and are much better now. Speedy Recovery!

Beth720

LOL, I'm such a copy cat.....

I think we posted at the same time. lol.

neebelung

In the last year, I've sprained my right IT band three times, and had a full (left) MCL tear; PT (and accupuncture) did wonders for me. When the MCL bothers me (it's still healing), I just wear the brace. But the IT, I find good regular stretching helps it a lot. Or more accurately, when I DON'T stretch properly, I notice it more. My favorite from PT was to lay down, and loop a rope (or an exercise band) around the front of the foot, then pull the leg straight across the body with the opposite arm.

katiekido

Thanks everyone! I love the water running suggestion! I actually just learned to swim in the fall, but there is only one community pool in the area with very limited access so it's difficult to get there. I guess I should just make it fit in my schedule better

I have been doing physical therapy, I recently stopped going b/c they really weren't helpful. I went for three months, but I can do everything on my own outside of it.

It seems to be healing well, but I want to start picking up the mileage of running again and it won't tolerate it well!

Thanks for all the great suggestions!

SweetPandora

Have you tried massage therapy and acupuncture.

I tore my hip flexor last year and had great success with both as well as physio therapy. I tried three different PT until I found one I was comfortable with and gave me results.

All the best.

Karen