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Quote from: seifullaah73 on September 18, 2014, 04:26:21 am

any suggestions on treating these kind of injuries, or does it just require rest. its still painful when I straight it.

It seems I was wrong, it was not the iliotibial tract, that is the muscle in front next to the knee, so I don't know which muscle or tendon I pulled, but changing the view angle on that site, the closest thing i think is bicep femoris, so basically I pulled a hamstring, but from behind the knee.

@Vag Thanks, I was looking for muscles behind knee and came across this, which is really detailed.

rest is most important. start with that. ice isn't going to hurt, either. strap a bag of ice or some frozen peas or something on for 10 minutes at a time with 20-30 minutes breaks after. and mostly stay off it. reevaluate in a few days.

Thanks for the tip, will do. Just finished Icing it.

Could be a few things (Baker's cyst, popliteus or meniscus injury) but from what you described most likely a low hamstring pull or tear. Either way, it's active rest for a week or two and then gradual return to sprinting activity. A girl in my squad just pulled her hammy a few weeks ago, but she only missed one session. Because she could still walk and move OK and the pain wasn't too bad (basically a grade one pull/tear), she was on the bike doing HIIT within the first week of injury with upper body stuff, then returned to parallel squatting the next week with slow 400m jogs the next week (two weeks after injury). Last two weeks she's been working up to 70sec 400m repetitions and is doing well. My coach believes in treating these relatively minor injuries aggressively and not missing training, just adjusting. If you start to sit out weeks without doing anything the motivation to come back can just die. So my advice is to follow something like I described IF you can handle it without worsening the symptoms. If you go to a good physio and they diagnose a grade one ham tear then you can go for it. If it's worse or is something else you probably need to be more conservative (upper body only/RICE for the first week or so).

Thanks for the detailed reply, I had a feeling you would have experience in dealing with this sort of issue.  There is no obvious swelling in that area so i think you might be right a grade one injury. It feels better, the pain is not that bad when walking. Will try what you suggest, upper body general strength work then try 400m jog next week. I don't know about the bike hiit, would need a bike. but I can do general outline you described. Thanks again.

Date: 21/09/2014
Soreness: nothing noticeable

Warm up
  quick brief warm up

Workout
   2 x 2 (116m @50-60% followed by 185m @50-60% last 23m it is downhill 10% decline)

Cool down
   heel walks

Comment
I didn't want to remain idle, so did light workout today, it was quite cold outside, light warm up, did first 116m run lightly, could feel tension in the injured spot, but not painful, then decided to run on same spot but a bit further up the hill then the last 23m it went downhill, felt weird running slow and grass a was a little slippery, so running was weird at slow place, but had to reduce pace a little when the injury point starts to increase a little, then I decided to time them the next run and got 19.19 for the 116m and 32.36 in the 185m run. During all runs I could feel the injured spot as LBSS quotes it as "hey, i'm here, just letting you know" it didn't pain but made his presence known.

Rating: 5/10

Date: 22/09/2014
Soreness: lower body

Warm up
  a skip
  wall butt kicks
  b skip
  lunge walks
  leg swings
  leg cycles
 
Workout
  1 x approx 430m %10 incline 320m , 10 % 100m decline @50-55%
  1 x 185m @60-70% on same hill with last 25m 10% downhill
  1 x 116m @80-85%
 
  2 x 10 deep atg slow squats
  2 x 10 push up claps
  1 x 10 each leg calf lowering

Cool down
  heel walk
  stretch

Comment
It was a nice day so bought a jumper instead a little chilli as i didn't want to run in my coat, did the warm ups brief. Track markings were gone so had to estimate where I remember them being, I ran the 400m from the outside lane i think at fast jog was comfortable up to 200m until after tiredness started catching up and was tired round the bend and the home straight and instead of finishing at the normal finish but went past up to the goal post where I train, about 30m, first 200m is slight uphill and then round the bend is another little hill, then down the straight is 20m uphill and the rest 100m is slight downhill the same hill I run up. When I finished I was exhausted but no pain in the hamstring, then did the 185m, at 60% and started increasing when I  don't feel pain until about 70% where I could feel tension in that spot so had to be careful then did 116m after rest started at 70% but it feels weird running slower than i usually do, so I started increasing pace up to 85% and ran up to nearly 90% and the run felt good with injury point getting slight tension with very minimal pain, which didn't feel bad, pretty happy with the recovery process, then did the paused squats hoping to see tension in the hamstring joint i injured but i didn't feel anything during squats, then did the push up claps, which was hard and then finished off with calf lowering raise. Stretched with aim of stretching sore point, which I do by bending knees and lean over the injured leg and make sure I do not place too much stress on that point just a little to stretch it a little.

Rating: 5/10

   
 

wait...what track markings? you were running on a track?

remember I said I was running 200m and you asked if I was running on a track as I was running the 200m including the bend and I said that they had painted on the grass the track, that's what I mean by marking, paint that marked the track, but the paint has gone and they have repainted the football pitch over it. So I just guessed where I thought the track markings were.

But hopefully soon, I should be able to get on to a track.

Date: 24/09/2014
Soreness: lower body
Weight: 145lbs  (never weighed over 10 stones)

Warm up
   a skip
   b skip
   butt kicks
   lunge walks
   leg swings
   leg cycles
   
Workout
   1 x 380m @50% (realised I ran less than 400m today)
   1 x 185m @70%
   1 x 116m @100%

   Deep paused squats 2 x 5
   Speed squats 1 x 20
   2 x 10 pushup claps
   2 x 30 calf raises

Cool down
   stretches

Comments
It was a nice sunny day with a nice breeze. Did quick warm ups, then after did the 400m, which is always hard, when I am not doing it, i'm thinking I can do the 400m, push myself even if I get tired I can always push myself, but when actually doing it, it is soo tiring, I think don't want to do it, I realized after I finished I ran a little shorter than 400m, as I remember curving at the wrong point, but after I was fully warmed up and my legs were like jelly. Then after I did the 185m which is not that hard at 70% effort and then I decided to attempt 116m at 100% I had nice start and felt fast with high stride frequency but the run felt weird, it felt a little jelly when it was cycling. Felt tension in the injured spot but with very minimal pain, so recovery going well. I also weighed myself yesterday, which was 10 1/2 stones, which is good, the heaviest I have ever weighed, welterweight lol, but it has been a while since i weighed myself so i think a majority of that is muscle mass from the sprinting. Then after I did the general body workout, the usual stuff. So overall a good session.

Rating: 7/10   

Date: 26/09/2014
Soreness: none noticeable

Warm up
  a skip
  b skip
  wall butt kicks
  lunge walks
  leg swings
 
Workout
  ~400m x 1 @50%
  120m x 1 @100% @30 degree incline
 
  pistol squats 2 x 5
  push up claps 2 x 10
  single leg calf raises 1 x 20

Cool down
  stretch

Comment
It was a nice day, nice weather, the warm ups went well, the recovery is going well. The pitch was used by someone practicing football so I could only do 400m around the field and down the side of the pitch. I felt less tired this than the previous runs, maybe I was running a bit slower or I managed a better controlled breathing during the run, which I think was the reason. Then went to the steep hill and did the hill run and tried to do it 100% which went well nice and fast, about 80m into the run there was little pain in the injured spot but not very painful a pain of 1-2/10, but the technique felt good also felt I was dragging and pushing myself forward. Then with the general strength work the pistol squats was hard on first set but was easier on second set, i was a bit rusty as i hadn't done them a long time but got back on track on the second set. the push ups claps were as always a little hard as i have weak upper body, so struggling towards the end. the rest was fine and painful after wards; the single calf raises. Will rest the weekend and should be back to my usual workout next week.

Rating: 6/10