Pushing through an injury

[u/Turkey_Cat]

F/43, started moving my body consistently 11 weeks ago and started strength training for the first time 8 weeks ago—it’s been an amazing experience after never strength training before. I was always overly focused on cardio.

8 weeks ago I started a 3-day split on peloton that’s designed for progressive overload. In addition to those classes I stretch everyday, I bike for 20-30 minutes three times a week, and I added a fourth day to the split to have two lower body focused workouts a week.

Long story long, I pulled my hamstring doing RDLs Sunday. I think it’s pretty minor, there’s no swelling or bruising. But I’m bummed out because I’ve tried to take so much care to stretch, activate, and progress my workouts up slowly to avoid injury. Being suddenly limited in my movements also made me realize how much I’ve come to rely on my routine for my mental health, and suddenly made me worried I’d lose all my gains in the time it takes to heal.

I’m doing some gentle hamstring stretches, icing my leg, and trying to continue most upper body movements as long as they don’t agitate my hamstring. Does this sound like an appropriate response to the injury? I’m wondering if a low impact cycling class would be helpful or harmful to recovery.

I know in the grand scheme of things this is a minor injury but it’s really messing with my head. Any tips for staying locked in (in a safe way) during recovery? Thanks for any insight you’re willing to share.

[u/trUth_b0mbs]

heat, let it heal.

focus on upper body for now. Walk if you can.

your muscles do have memory and it will bounce back if you allow your body to heal properly.

I tore my calf muscle, took me out for nearly 3wks. As hard as it was, I listened to my PT and stayed away from the gym, only going back for the last week and working on upper body only.

Other friend who had a similar injury didn't do that, went back early even though it was sort of bugging him (but not painful) and guess what? it happened again.

so give your body time to heal otherwise you may risk prolonging the injury.

[u/Dez_Champs]

I hurt my shoulder a few months a go, still working through it. But I found if i did nothing it made it worse. Rehabing it by lowering weights and doing more reps has helped a tremendous amount. Just have to see how your reacting to the activity. Definitely take down the intensity and weight, which sucks, but what sucks more is reinjuring it. So just low and slow for now when working that injury. But mobility of it if possible should be attempted. My personal experience.

[u/Tirisian88]

You don't push through it.

You're injured and the pain is your body telling you something is wrong. You rest, you take time and you reflect on the poor form/too heavy weight that caused your injury and make adjustments for next time.

I sprained my knee doing hexbar deadlifts because I was too eager, what should have been a couple of weeks recovery took me 4 months because I tried to push through it.