Hamstring Injury - need advice

Jeneba

It's a literal Pain in the Butt.... Upper hamstrig injury. My PT has cleared me to go back to the gym ONLY if I don't stretch or use the injured parts. Anyone have any advice for upper body workout that won't stress the lower part of me? I am also allowed to start walking on the treadmill again this weekend as long as I don't go beyond 3.5 mph and stay on machine for no more than 45 minutes: YAY! I will take what I can get! This inactivity is getting me so depressed!

Jeneba

Bump. Anybody out there :frown:

GiddyupTim

I do not really know of any upper body workouts that definitely won't stress your hamstrings. But I can say this: Listen to your PT. The hamstring is a big strong muscle. It needs to heal all the way before you stress it, or you will hurt it again and be right back at the beginning of rehab.
So, stick with the treadmill, maybe the exercise bike, taking it easy for another little bit. You'll be that much closer to returning to 100 percent.

Jeneba

Thanks! I never really appreciated just how LARGE those muscles are! They seem to impact everything..... I will try to be patient, but this is giving me such a bad sad mood.....

BinaryPulsar

I don't have any advice. But, I tore my hamstring in the past, so I understand. It will heal, with patience.

Jeneba

Binary - how did you cope with the loss of your workouts? I am really tiny to begin with, so I already gained weight from not exercising. I feel like a baby whale and am getting really depressed. But trying to keep to 1200 calories or less is just not realistic. I am more hungry now because I am not active.... Any advice?

BinaryPulsar

I tore my hamstring 20 years ago, and I was only 14. I was (and still am) a dancer, so it was tough to take a break. But, I was young and resilient. I had many injuries over the years, so I am accustomed to dealing with injuries. My PT had me doing leg lifts with an ankle weight, in multiple sets with rests, and doing that twice a day in the morning and at night (of course that was 20 years ago, so things have changed since then).

I'm not sure what to say about diet, as I am also in a very different place with that and do not eat low calorie (1200 would never be doable for me). I would certainly recommend high protein and good nutrition to help the healing process.

trail_rnr

I've been dealing with a torn hamstring since the end of July. I'm starting to load it a little now (December!) but taking it really, really slow and backing off when it starts barking too much. I don't belong to a gym, but I've managed to keep from going too nutso (admittedly, I have been partially nutso during all of this :ohwell: ) by doing easy spinning on the bike (no standing, staying on the small ring), push-ups, pull-ups, planks (front, back, and side), and short-step walking. I did some easy hiking in the summer but with the weather change I'm just walking around the 'hood now. I find excuses to walk places instead of drive. I do things like stop at every bench while I am out walking and doing push-ups.

It sucks, I know. It's frustrating, depressing, and makes you feel useless at times. :flowerforyou:

Jeneba

Thanks Everyone!!! My PT says the recumbent might have caused some of my issues.... Too bad! I have it in my house and have been spending hours on it.... uh oh.

TR0berts

My advice is to simply ask your PT for specifics on which exercises to do. Also, if/when you do the specific exercises, if you feel anything at a low weight/intensity - STOP.