Hamstring Strain (injury/injury prevention)

I hope you know where your hamstrings are located, because today we will be talking about “pulling a hamstring” — (Pst, just in case you don’t know where your hamstrings are, look at the above picture). This particular injury is more common than you think, especially among runners and people who lift improperly- and those with imbalances. Think of it as a big OUCH! you definitely feel it; but don’t take my word for it, ask anyone who has experienced one.  I’d like to be the one to give you some inner insight on the matter and possible share some fun tips, advice, and prepare you for what is possible – but I always recommend talking with a medical doctor for more support and answers and of course for help with any injury (they are the professionals) – lol. 

 

What is a hamstring strain you ask?

A tear that occurs in one of the hamstring muscles – range from mild to very severe. 

 

How do I know I am experiencing this?

Trust me when I say, YOU WILL FEEL IT, YOU WILL KNOW WHEN IT HAPPENS! with that being said, normally there is a sharp pain at the back of the thigh. If it is more severe, you might notice some swelling or bruising in that area as well. 

 

I don’t want this to happen to you, so.. 

Pay particular attention to your exercises and how you are doing them

 

when stretching, stretch properly

 

When sprinting.. well.. you are a taking a chance because it tends to happen to runners. But don’t allow this to keep you from running! 

 

Treatment please:

 
  • Protection, ice, compression, elevation and rest
  • cold therapy and compression wraps should be used immediately and applied for 10-15 minutes and repeat it every hour for the 1st day. 
  • compression bandage and thigh supports are helpful to reduce swelling and help with the internal bleeding
  • After the initial acute stage, you have a choice to use hot and cold alternating between the two.
  • Using a foam roller will be helpful
  • Professional therapist can perform massages on the area
  • rehab may be necessary if more severe from a physical therapist

In all honesty this isn’t an injury you want to obtain and if it does happen, it isn’t the end of the world, but it might hurt a whole lot. Just for kicks, who has “pulled a hamstring” muscle before? how long did it take for yours to heal? I would love to hear everyone’s answers in the comment box & do me a favor.. 

 

Share, like, comment and follow! Thanks!

 

Fitness WonderWoman,

Shay-lon xo

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Groin Pull/Groin Strain (Injury/injury prevention)

This post is not meant to be inappropriate, because groin injuries have happened to some people and are common with most contact sports. 

 

Groin pull? 

Also known as ‘groin strain” , is a tear/rupture to the to any of the adductor muscles resulting pain in the inner thigh. Range from mild to very severe. 

 

Causes: 

 
  • Known to occur when sprinting or changing direction quickly
  • during rapid movements of the leg against resistance 
  • over stretching the muscle
  • having weak adductor muscles
  • not warming up properly
  • tight adductor muscles
  • previous injury to that particular area
  • sometimes lower back injuries can contribute to this injury as well

Symptoms:

  • Sharp pain in the groin area
  • swelling
  • discomfort
  • bruising 

symptoms depend on the severity of the injury.

 

Treatment:

  • Protect the area, ice it, rest it, compress it, and elevate it if possible
  • wearing a groin support can be helpful 
  • sports massage could be useful after 72 hours
  • electrotherapy by medical doctors is said to help the healing process

Every case is on an individualized basis, so make sure to contact your medical professional for further information/help

 

Have you experienced a groin pull, how long did it take to heal? what procedure did you use to help the healing process – leave answers in the comment section. 

If you enjoyed the post, like, comment, share and follow!

 

Fitness WonderWoman,

Shay-lon xo

Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon

 
 

Face Pull Exercise

It has been awhile….

Since I have created some post about specific exercises. I thought to myself, I have been slacking in that particular department, so here it is, I will do a better job of doing more of these again. 

This particular exercise is done using a rope extension with the cable machine, so unless you have this at your home, it will take a gym to do this exercise the way I am describing it. It is an upper body workout and like any other exercise, it takes proper form and technique to decrease chances of injury.

How to perform the rope pull (face pull):

  1. Facing a high pulley (using the rope or dual handles attached) pull the weight directly toward your face, being sure to separate your hands as you do so. Be sure to keep your upper arms parallel to the ground.

Easy enough right? Should be, it is a beginner exercise and to make it more challenging add more load or do more reps. 

 

Want a video how to?:

 

What muscles are being targeted?

  • Shoulders

Do I like this particular exercise?

  • Yes!

Tell me if you have done this exercise and if you like it, would love to hear, also don’t forget to mention how much weight you face pull, I am always curious how strong some of you are 🙂 

Very simple exercise, but make sure you are using proper hand positions to get the full ROM and avoiding injury. 

 

Your Fitness Blogger,

Shay-lon xxx