I've had a strained hamstring for over two years, sparked by making many 6+
hour drives to Michigan's UP with no cruise. What measures should be taken
to heal it? I've rested it for quite a while, but it doesn't seem to be
any better off. I've tried compression, ice, elevation,rest,
Great question Pam:
The answer to your question is exercise! (Assuming that the pain is really a
atrained hamstring - you might want to get your back checked out - Pain after
sitting for six hours that feels like a pulled hamstring is often referred
pain from a lumbar nerve root irritation.)
Nevertheless, if your hamstring is really the culprit, then you have to
exercise it in a functional manner - The hamstrings are a two joint muscle
that primarily decelerates hip flexion, as well as decelerating knee
extension. They also have a significant role in transverse plane motion of
the knee joint due to the near anterior insertions of the muscles at the knee.
(In other words, the muslce controls the rotation of the tibia against the
Lunges are a great way to challenge the muscle, and lunges off and onto steps
of different heights, forward, sideways and with outward rotation of the foot,
also help a lot. Follow that with jumping (take off on one leg, land on two)
- then hopping - take off on one leg, then land on the sane leg - also
forward, sideways and with rotation.
Make sure you start with the hands high overhead, and finish with them close
to the floor as you land to incriminate the proximal portion of the muscle.
I hope this helps. Neil