I tore my muscle on the front of my thigh playing football in 2016...
I tore my muscle on the front of my thigh playing football in 2016. I have myself 3 weeks off with 3 weeks resistance training to build it back up. After this my muscle felt great but then i had a 3 month break from sport and since returning my thigh muscle isnt as good as what it used to be. Now when i participate in sport the muscle feels weak, tight and as if it is going to tear again.
Could you please give me some advice on how to heal the muscle properly for future sporting activities.
Thank you for contacting us Jonathan, we are sorry to hear you had a rupture of your thigh muscle.
It is difficult to assess if what you’ve done so far without knowing the grade of the rupture (Grade I, II and III). Usually with a Grade I thigh injury after 7-9 days you can start some light jogging and then developed into a more intense run. This enables the muscle to heal in the proper way, lining up the scar tissue with the muscle tissue.
This could be the reason why you are now feeling that you are not up to your same standard as before. Scar tissue mimics as best as possible the original tissue but doesn’t have the same qualities, hence the tightness feeling you are feeling.
Some people use compression bands or thigh support to help during the recovery period. See the measures below to help with getting your thigh back to scratch.
- A good warmup prior to any exercise will be required, this should last around 20 minutes with a slow beginning and ending at the level you will be exercising at.
- Just as a good warmup is important so is a good cool down. Don’t just finish your exercise and head for the shower. Take time to stretch and let the body know that it doesn’t need to be straining your muscles anymore.
- Try and adapt into your work out routine stretching exercises as this is very important to avoid injuries caused by twists and impacts that the muscles are not used to.
- A good diet prior to competitive exercise is very important for muscle recovery (a balanced diet is important for health benefits). Carbohydrates provide energy to your muscle during exercise but also on the recovery period.
If despite all the effort you are putting into this you still don’t see an improvement it might be worth while visiting a physiotherapist specialized in sports injury.
Hope these help getting you back to your previous level. See the links below for further info:
Hamstring injury - NHS
Sprains - NHS
Answered by the Health at Hand nurses