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Anyone ever f*ck up their theigh/hamstring/glute?
Basically the first night I got back on pole I tried a sort of figurehead move gripping with left leg & immediately felt a pull in my left hip area. I was surprised since I’ve been doing a lot of yoga and felt ready. Anyhow I paid attention and didn’t try that again and took a few days off to let it heal. I noticed a pain again trying a ballerina type move. It’s been about 2 or 3 weeks now since the initial pain. Today I poled and while going was totally fine. Afterwards I got a shooting pain in my left thigh pretty intense it hurt to move or walk. I took ibuprofen and had to go to work (which luckily involved a lot of sitting) now I can still faintly feel it and want to be attentive and careful as possible not to screw it up more. My question is….can I still lpole doing arm spins and maybe very slow careful dancing? Also how long should I be careful and know that it’s really healed? (I figure its a torn or strained muscle)
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6 Replies
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It can take several months to heal and you will want to be careful not to reinjure it. I had a wrist injury that finally healed completely after 6 months. While healing do range of motion movements (gentle stretching) and work up slowly to add strength training. Build up from 2 legged squats and gluten bridges to 1 legged squats and glute bridges without pain. Step UPS are good to do also. Remember if it causes pain DON’T DO IT – you must let it heal and build back up slowly. Good luck:)
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Although I do not know the specific name or professional treatment for this injury, I can tell you that I have done the exact same thing with a figurehead. The nearest I could figure was that I pulled/strained the muscles at my point of contact in the move by possibly not executing it as well as I initially thought I was. Since all the muscles in that area are kinda connected, the pain wrapped around my hip at times to my glutes and inner thigh. Shooting, sudden pain is the best way to describe it and then a dull pulling ache when it settles down.
It took a very long time to go away (and I know you don’t want to hear that, lol.) It was about four months before I could even dare to practice any thigh grip moves, however, what you mentioned at the end of your post may actually help the healing process if you do it gently. Don’t land on your left leg but keep moving, especially slow hip rolls and light stretching. Lotta slow burn songs and take it very easy. If it gives you any shocks or feels inflamed you need to stop. Take lots of hot epsom salt baths, massage the area, lay off the heels, and be consistently aware of what you are doing with your muscles while poling. It may even take you less time to heal than it did for me because I stubbornly refused at first to except that I was injured and continued to force strenuous moves on that area for awhile (figurehead, apprentice, superman, etc. DON’T DO THEM!!).
Take it easy, I hope you heal in record time. ♥
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If you use the search function and search hamstring you will see quite a few discussions about hamstring injuries I injured mine working on splits in a yoga class and it is just now getting better 14 months later. I am lucky enough to have very good health insurance so I had LOTS of treatment starting with physical therapy that included exercises, electrical stim and massage. I had an MRI done that showed there was no tear. My doc recommended resisted stretching next. Then he sent me to another doctor who did myofascial release and then acupuncture with electrical stim. None of these treatments made any difference. The doctor finally did two rounds of prolotherapy which is an injection of dextrose to the site to try to irritate and make it heal. I believe the second injection actually started to make it heal and then shortly after that I started MAT which is muscle activation technique. I think the combination of these two things finally took care of it. I was shocked when I realized just a few weeks ago that it is pretty much gone. I was equally shocked that it took more than a year to heal and had pretty much given up hope. I only detail all of this in case the prolotherapy or MAT can be helpful to others. MAT seems really cool and I’m hoping the work they do will help me heal some other old injuries and improve my flexibility. More info about MAT here:
P.S. I hope yours heals much more quickly.
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Thank you all for the great insights! Sorry I’m responding so late, I just can hardly type on my phone and this is the first moment I’ve gotten to the computer and actually have some free time. That said- thankfully I was able to read your comments at the time! They were VERY helpful! My hamstring seems to be good as new now, all healed up.
@KelleyPerkins- YES to the range of motion strength training! That helped me to pay careful attention to my body and avoid unseen risks, and of course, get a bit stronger =)
@Serzi- It was such a relief to hear that someone else had had nearly the same exact experience! I took your advice to heart and kept myself cautious. Slow songs were a great suggestion. Thankfully I seem to be healed up within a month. I am glad I was able to take your advice!
@Grayeyes- Good call, there are a number of good hamstring discussions I found! Good lord, I’m sorry to hear yours was so severe and dragged on so long. I hope you are feeling better now! It looks like mine was a minor scare, but im still glad I took it seriously enough not to cause further damage. Thank you for adding your insights! Hopefully they will help someone else searching this at some point. -
I messed up my shoulder a little. Immediately I went to my doctors office and he referred me to physical training. Where I got a great shoulder massage every time I went. Oh it was heavenly.
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YES….Last summer, I overstretched my left hamstring because I wasn’t properly warmed up. It took me a year to figure out how to heal it and get it back to where it had been- Pilates really helped me. I spent this past year doing my teacher certification, and just really taking it slow and steady on a daily basis. It takes a LONG TIME to heal a torn hamstring – I had to be patient! And persistent! Good luck! Core strength and being warmed up is the key!
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