When you hurt it...: First time (1 1/2 years ago), 2nd time (5 months ago) and 3rd time (1 hour ago)
Your pain level (1 is low, 10 is high pain): 0 when still, 5 when walking, 8-10 when bending down.
Your age and overall health...: 39. Good health, work out frequently with weights.
Any other information you feel is relevant...: First injury was while performing stiff legged deadlifts. 2nd injury was while performing squats. 3rd injury was while performing lunges. On the 3rd injury, I warmed up with 10 minutes on bike on level 5, then did 3 sets of leg extensions, followed by 3 sets of squats. On my second set of walking lunges it popped again. It\'s not like a pull, but felt like a pop. My leg has full motion, but I can\'t put all my weight on it, while climbing stairs, etc.
YOUR INJURY COULD BE...
Hamstring Strain.
REHAB YOUR INJURY BY...
Rest and Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Gentle Massage: Prop your leg up in a position so you can massage right over the area on your hamstring that hurts - it should be gentle and not painful at all. If you apply too much pressure right away, you will feel pain. Start with light pressure and as you keep massaging you will notice you can apply more pressure through that area.
Gentle Hamstring Stretching: Lie on your back with your legs straight out. Grab behind your knee and gently lift your foot up towards the ceiling. Lift as high as you can without any pain. Hold that position for about 15 seconds. Repeat this 3 times on each leg.
Nerve Glide: While on your back, put a belt or tie around the ball of your foot. Pull your toes towards you, with a straight leg. Pump your leg into the pain and then out of the pain - do not hold that position into the pain or you may flare up your injury. You should not feel pain in the resting position. As the nerve becomes more mobile, try to go further into the pain. Pump about 15 times on each leg. If the intensity of pain increases you should back off.
