How long to take off?

[gvvault]

Hey guys,

So I've been vaulting into the summer after my normal season has ended, but in the last couple practices, my hamstring started to flare up a little during my vaulting sessions, so I did some stretching and I used a hamstring brace at the next practice, but i went a little to far, and I definitely strained/pulled it (I think i just strained or had a very minimal pull).

So, my dad and I decided that I should take at least a week off to get this issue out of the way so that I get do some of the summer meets that I want to later this summer. So far the past four days, I've done basically nothing on it, no running or vaulting, to give it some time to heal. I've also been icing it everyday to help along the healing process. Right now, it feels normal, but I haven't done any sprinting or running on it, so I really don't have a good idea of it's doing.

My question is, is a week enough time off for this minor injury? Or should I take another week/month off? I want to get my hamstring back to 100%, so i don't have to deal with it later in the summer.

Also, is there anything else I should be doing?

-Thanks!

[powerplant42]

As someone that has been having hamstring problems for the past year...

STAY OFF IT FOR ANOTHER WEEK! Then go slow... REAL slow.

Keep icing it.

Be more careful than you think you should be.

And see a doctor.

[vault3rb0y]

IM NOT A DOCTOR.... but....


If you just sit on a hamstring strain and dont rehab it, when you do start again it will be more prone to injury. Rather, you need to give it a reason to heal. It's all about patience and this is hard for all athletes. If you have taken some days off, i would take ibuprofen everyday and ice for inflammation, but you should also be doing light stretching and 5min light jogs a few times a week. A PT could give you a specific regiment, but if you are like me, you dont bother with PT's for minor injuries. Just ease back into it, stretching a little more and running a little more each day at long as it isnt hurting in a BAD way. You should feel progress in a week, but still TAKE IT SLOW. doing more each week is good, but make it progressive. Dont do 5 min the first week and 20 the next- it is all about how you feel, and increase the volume and intensity at a steady pace. Depending on the severity, i have taken anywhere between 2 weeks and 2 months to fully recover from strained muscles. Once you can stretch it without it hurting in a bad way, do that as much as possible, especially before and after your runs. When you begin light sprints, make sure they are light and that you have correct running form. If you get to this point and STILL have problems.... it's not something you want to tackle by yourself. Get a doctor.

[gvvault]

Thanks guys! Yea, I ended up taking a little time off (a week) and iced it. Today I tried it out and had a very light vaulting session and it felt much better than it had last week, but I'm still going to take it easy for the next week.

Thanks again for the advice!