Hamstring and Scar Tissue

by Sherie
(North Carolina, USA)

Years ago I pulled my right hamstring while playing Frisbee (slipped on wet grass and did a split). I recently began working out again after about 4 years of not working out. I've been under a doctor's care for hypothyroid which had been previously undiagnosed. Anyway, now since I'm feeling better, more energized and motivated, I'm back to working out.

I had been stretching my right leg very gently, trying to work through the scar tissue. One day all of a sudden there was a pop and a lot of give. I rested the muscle for a while and it seemed OK.

My problem is every time I try to stretch, it feels sore. How can I treat the injured muscle without letting the scar tissue grow back? I know the muscle is weak as I can't do single leg squats with that leg. I know I need to do something before I permanently injure it. I'd really appreciate your advice.


My Answer

In your workout, you could have done too fast, too soon and too much, all at one go.....

This could cause re-injury to your hamstring especially if the old injury 4 years back was not treated properly and allowed to heal completely.

You see, hamstring injuries are famously slow to heal and have high chances of recurrences when you've had one before.

Take your time to let the injured hamstring muscles healed, totally and completely. It would heal with scar tissue. As far as I know, there's no way to circumvent this.

Always, always do warm up exercise before you stretch your hamstring or any other muscle groups or before a main workout like cardio exercise or strength-training.

You'll be courting trouble if you stretch or workout without doing warm up exercise as stretching or working out cold, unyielding muscles could spell a higher chance for you to incur muscle injury.

And space out your exercise; don't cram all the workout loads on your muscles all at one go. Go easy first for the 1st 4 weeks with 10-20 minutes of workout and stretching, 3-4 times per week. Gradually increase your frequency and duration as your body and muscle gain strength.

The safe maximum amount of exercise you should do is 4-5 times per week, for 1 hour per session. Anything beyond this needs to be done under professional guidance.

I suggest you read the page I've written on hamstring injuries to perhaps get a better understanding on the subject.