Hamstring muscle tightness/soreness

[Eriku]

2 days ago, we've been practicing Mawashi-geri (round house kicks) for a good half hour and I've never had a sore or swollen hamstring until now. It's very sensitive as I can barely walk normally (both legs hurt). How would you guys deal with this and what would you do the get the swelling down? That's too bad, I'll have to miss tonight's training

[Luckykboxer]

hrmm there are mixed camps on whether to use heat or cold.

 

I prefer only icing an area that is swollen, resting it, and then as it gets better to stretch it slowly.

 

some people will say to alternate heat and cold on it. I dont agree with this.

 

Others will say just heat, once again I am not a big fan of heating up an injury.

 

In my opinion, and im not a doctor, i only have practical first hand knowledge with myself, If i have something that is enflamed and swollen and sore i ice it and i stay away from heat until the aggravation goes down.

[Rainy]

Having had similar injuries in multiple sports(baseball, football, etc.) and having seen mulitple doctors, all of them told me to alternate ice and heat.

[aefibird]

I generally only put ice on swollen areas, rather than heat and ice alternatively.

 

I know that human and equine physiology is different, but I was once told by a vet to only apply ice to my horse (you can buy special equine bandages that you put in the freezer & then wrap round their legs), never heat, if he ever got a sprain or a swelling.

 

Since then I've only ever used ice on my own injuries too.

[ninjanurse]

Generally, the soreness is from a buildup of lactic acid in the muscle tissue. Lactic acid is a by-product of metabolism and tissue breakdown. You need to make sure that you are drinking enough water during the day so that your body can flush this (and other metabolism by-products) out of your system, and make sure that you are feeding your muscles enough protein and carbs to repair and build new muscle. Gentle warming and stretching of sore muscles prior to working out is important to prevent injury, but only continued working of the muscle will tone it and train it so that the next time it will take a higher level of intensity to cause soreness.

 

Hope this helps!

 

Also, only ice areas that are swollen as heat will only increase circulation to the area and create more swelling. The general rule of thumb is only ice for 48 hours, then you can alternate heat with ice as needed.

 

[The-Muay-Thai-Kickboxer]

You have simply over worked your legs you need to know when to stop you should tell your instructor next time you shouldnt work your self that hard.

[Luckykboxer]

Muay Thai Kickboxer brings up a good point..

 

I think alot of times instructors get carried away with what they are doing and dont realize they are pushing some people to hard.

 

And some people dont understand and think they need to do what the instructors say with no questions..

 

if either of the two dont pay attention then it can lead to trouble.

 

I know i have to remind myself alot watch for the less experienced people, or the peopel who are more out of shape so they dont get hurt

 

hard to do that when your on a roll though :/