Originally Posted by dblock
I strained my hamstring last Saturday and as a precaution didn't train until Thursday. After class last night my hamstring was very sore. How should I proceed from here as far as treatment and training is concerned.I need to train as grappler's quest is coming up
I popped my hamstring very badly (worst sound in the world) about seven years ago when I was doing some high axe kicks in Taekwondo. I just iced it and stayed off of it until there was no pain (about a week and a half). Then I started gently stretching it two or three times a day . . .
You want to warm for up for 15 min or so by doing some kind of leg exercises (skipping, jogging, squats if you can manage, lunges if you can manage), then do stretches for 15 min. I found that standing straight and touching my toes, doing hurdlers stretches (where you put one leg in front and try to put your forehead on your knee), and pulling my knee up to my chest all helped a lot. Make sure to hold the stretches for 20 - 40 seconds each time. If you pulled it the same way that I did you'll have terrible flexibility for the first little while.
It took me about six weeks of this stretching to get back to my original flexibility level, but I could go back to my classes within about three weeks. Make sure that you get to all of your classes early so that you've warmed up and stretched before the class starts to prevent re-injury.