Ouch! Was that my hamstring?
Often I’m asked the question, “how can I keep practicing with a hamstring Injury?”
First, what are hamstrings?
When we say “hamstrings” we are most commonly referring to both the tendons and the muscle group that comprises the back of the thigh. They originate or begin at just below the buttocks, arising from the “sit-bone” area (also called the ischium). They connect by tendons onto the upper parts of the lower leg bones (the tibia and the fibula) and the hamstring muscles are used in bending the knee and straighten the hip.
Hamstring injuries are one of the most common spots injuries that occur and most of the time they will heal without any kind of surgical intervention.
Injuries to this group of muscles can range from a minor strain to a major rupture. A minor strain is classified as a grade I tear, whereas a complete rupture is classified as a grade III tear.
So, how can you continue your practice if you’ve injured your hamstring? It can feel very painful to continue stretching this area in forward folds while it’s healing. However, gently stretching the area is exactly what is needed to prevent scar tissue from forming a ball or knot while it’s repair the tissue tear.
In the initial stages of recovery, you’ll want to use the RICE remedy: rest, ice, compression, and elevation.
However, as soon as your pain permits, it will be important to begin your practice of gently stretching the area to rehabilitate the are and increase the range-of-motion. If you leave the muscle or tendon immobilized or inactive for too long, it can result in muscle shrinkage (atrophy) and the formation of scar tissue (fibrotic scarring).
In this video, I offer several ways you can continue your practice while being mindful of any painful sensation caused by the injury:
Slightly bend your knees when you are folding forward.
Tie a yoga strap or thin towel around the top of the thigh and hamstring very tightly and practice with it around the leg to avoid the continuous pulling of the insertion on the sit-bone.
Use a hard ball and place it at the top of the hamstring with the injury when you are folding forward to break up scar tissue formation and assist with stretching.
Practice some strengthening exercises to increase the strength of the hamstring while it’s healing.
Now it’s your turn!
Have you ever pulled or torn your hamstring? How long did it take to heal? What did you find most helpful in the healing process?
Leave a comment below and tell us what you found most helpful and if you tried any of these suggestions, how did they go for you?
