Injury from splits on pole

 
stickyvic Previous Paid Member
About 3 months ago I injured myself whist performing the "Russian splits" (as pictured in my profile pic!) .. As I bent forward to touch my head to my knee and stretched away with the top leg I heard an almighty crunch (sorry to be gross but it sounded a bit like a chicken bone being snapped!!) Straight after that I had terrible pain in my left glute and hip area which has since travelled down to my left hamstring. It is painful even just sitting and I have lost all flexibility in my left leg which means I cant do any moves with a kicking out action which is basically most things in pole (even things like shoulder mounts hurt) and as for splits... completely out of the question, which is rather depressing as it took me a year to get my middle splits and I've now lost them completely!!!!! Gutted!!!! Anyway I've been to a physio and osteopath and had accupunture plus I've been doing strengthening exercises daily but nothing is helping! It's nearly 3 months now and panic is setting in... will it ever get better???? Pole is the one thing in my life which keeps me going when things get rough, which I'm sure is the same for most of you! .... Any suggestions on how I can get back in action would be more appreciated than you know! p.s sorry for long rant!!! x
Jul 19, 2014
CatsEyes
Same thing happened to me while doing a drop split...
Doctor said I pulled my hamstrings.

It's been almost 4 months and I can still feel the pain despite all the assential oils (you can use Helichrysum and gaulteria with arnica oil),arnica, diclofenac, nsaids, foam rolling and my visits to the osteopath...

However, I can still do the splits (but i do feel "bad" pain so i don't do them).

I am soooo desperate so I wait for advise from other girls :)
Sorry I can't help you much with that but well, you are not alone in this !
Jul 19, 2014
grayeyes Previous Paid Member
I hurt my hamstring (proximal--meaning way up in my glute) exactly five months ago yesterday. It has improved but it is not gone. I hurt mine working on splits at a yoga class. I have seen my doctor twice, have done weeks of physical therapy with lots of strengthening, which I had already been doing a lot of for more than a year due to a knee problem. At therapy they did some ultrasound and some manual massage and a little stretching. I saw my doc for the second time about two weeks ago and he said to try resistance stretching for three to four weeks. He demonstrated a technique similar to the Bob Cooley book being discussed in a different thread (The Genius of Flexibility). The difference is he told me to have my husband help stretch and said it wasn't something I could do alone. I can't really wrap my brain around the stretching in the Cooley book because I can't understand how to do it alone. For instance he tells you to resist maximally with your hamstring while simultaneously stretching the hamstring by pulling with your arms. My hamstring is far stronger than my arms in that awkward position so I just don't get it. I reserved the Dara Torres DVD at my library but haven't picked it up yet and I'm hoping that helps explain it better since she used Bob Cooley's techniques. Doc told me to do the stretches 2-3 times a day but that's not possible because three days a week I don't even see my husband so at the most I've done it four days a week and usually only once a day. I do think it might be helping but it's hard to say. Like you ladies, I am very discouraged that this injury is 5 months old!

Sorry so long.
Jul 19, 2014
Phoenix Hunter Paid Member
I had a hamstring tear almost two months ago. mine was very minor but it is taking a while. I suspect it will be atleast another 4 months before I am back to where I was. I had been working almost a year for my splits too. finally got them then tore my hamstring in an oversplit. my tear was very minor, yours sounds like it was much worse. a grade 2 tear can take 6 months to heal. a grade 3, even longer. the muscle is torn and is replaced with scar tissue. the scar tissue is not as strong or flexible. so, when the scar tissue replaces the torn muscle you will not be back at the level you were. you will have to gradually regain the strength and flexibility. it sucks!! if your tear was somewhat severe, then your muscle is still healing. it really depends on the severity of the tear. sometimes the tendon will tear and that slows healing down more so than a muscle tear. Are you able to do any pole stuff pain free? I have just had to really just do only stuff that is pain free, which was very little in the beginning. I even went back to doing only beginner classes at my studio for a while. if it hurts, then you probably shouldn't be doing it. you probably need more time. physio probably gave you strengthening exercises and that's good. have they given you any stretches to work on? at some point you will need to start stretching that hamstring. your stretches will be very different than what you are used to. you will have to start very small. also, too much strengthening can fatique that muscle. you will need to rest it and let it rebuild itself between workouts. definitely talk to your physio, that is your key to getting better and time. hamstrings can take 6months to heal, longer if it is more severe. it might help if you knew the severity of your tear and whether tendon was involved. sorry you are going through this, you are not alone.
Jul 19, 2014
Phoenix Hunter Paid Member
and definitely give yourself MORE rest days. and more sleep,no joke. sleep is the great for healing muscle tissue. go to bed on time.
Jul 19, 2014
stickyvic Previous Paid Member
Ladies! Firstly thank you so much for your replies, it's a small comfort to know I'm not the only one frustrated by this injury! I'm struggling with coming to terms with how lengthy this healing process might be, especially hearing that some of you have also been in pain for months and are still not out of the woods!
@grayeyes the stretching techniques that you've mentioned sound really interesting, I've not heard of them before and will definitely investigate! I would also have the same problem as you with finding someone to help me stretch, my boyfriend is super busy and as I run my own business too it's always difficult to find time to fit in relaxation and stretching .. life is just too damn busy sometimes!
@Phoenix Hunter - that is some really great advice, there are a few things I can still do on the pole but it is soul destroying to have to return to beginners level when I've achieved so much and can do so many advanced moves .. it's killing me!!! Also I do find that I won't know what hurts until I perform a move and feel the twinge so I'm frightened of over doing it without realising first! ... I keep thinking back to when I got the injury and kicking myself! If only I could go back in time and not have done that silly move!!! As for the sleep part? Unfortunately I struggle with my sleep but I know you are right when you say it's one of the most important parts of the healing process.
Running my own business means I'm super stressed out and I know this won't help in recovering.
I'm off to a new osteopath this week so will keep you posted, although I seem to have spent an absolute fortune on treatments with no real results, pole is breaking my bank balance as well as my body!!!!! .. will never give it up though, despite pleas from my boyfriend, if you have a passion you have to accept the rough with the smooth! The highs will be the ultimate buzz and the lows can be down right nasty, but none of us would have it any other way!
Thanks so much again for kind words of advice, I wish you all love and healing x
Jul 20, 2014
Vertical
Mine was injured while doing Russian splits. I understand completely how you felt. I don't want to lie ... it took me 10 months to get back to where I was. But I kept dancing through injury didn't let it stop me. Of course I avoided all the super flexi tricks and more focused on strength tricks.
It's just a phase don't let it stop you ! Xo
Jul 20, 2014
stickyvic Previous Paid Member
@Vertical Oh wow!! 10 months..?! That's full on!! Thank you so much for your words of advice, I've been continuing to dance although extremely limited and am hoping and praying I won't be out of action for too long! I love that you describe it as "only a phase" I find that somehow really comforting, hope you are fully recovered now? thanks again for kind words x
Jul 20, 2014
Polebull
I just pulled my hamstring in Last week doing a box split. I've got the ok from my doc to train but not to stretch deeply. He advised the resistance stretching mentioned above. It's much easier with someone to stretch you.
If you aren't doing this already, try consuming anti-inflammatory foods to help speed the healing process i.e. Salmon, walnuts, kale, blueberries, apples etc and stay away from foods rich in Omega-6 oils which cause inflammation. Wishing everyone a pain-free, quick recovery!
Jul 20, 2014
sparrow
I have posed this question on here before, and I was SO surprised to see how many of us have pulled hamstrings in the splits. Ugh :/

Me...I have messed up both of mine. Time and therapy have helped, although I don't have my splits and am trying different stretching methods to see what's up with that. It is probably the single most frustrating thing for me. One 'wrong' move....literally....and you're talking months of healing and annoyance. So, 3 m. is not that long for a hamstring tear, as has been said for many it's a good 5-6 months. I know, sucks.

Jul 20, 2014
Vertical
@stickyvic Yes I am fully recovered now. It was devastating because I was not even able to touch my toes. I have done everything I could think of and prayed for recovery
when it just happened. But the reality is I need to pay my debt for not looking after my body. Only about two months back that I notice I can really train my hamstring flexibility again. Because I danced through injury and continued moderate flexibility training, once I resumed full on training, I was able to improve on my flexibility quite quickly within 2 months. Now I am fully recovered (12 months already). I have learnt my lesson and treat my body with so much respect and care!
Jul 20, 2014
Phoenix Hunter Paid Member
yep, it was weird how easy it happened for me. I felt no strain, didn't feel like I was over doing it or anything. so irritating. I do wish I could just go back in time and not go those extra few centimeters in my split! it is weird how common this is. I am surprised too at how many of us have had this happen.
Jul 20, 2014
Skullpixie
Mine took 3 months to heal. It was a hamstring injury from going that extra bit further :/ I know it sucks but you will get there again. I continued stretching my other leg and now it's the better one lol!
Jul 20, 2014
CatsEyes
Wow !
I didn't know about anti-inflammatory food, thank you Polebull ! :)
I have tried resistance strech (I found the complete Dara Torres method on YT there : [www.youtube.com] )

But I've found it quite painful so I stopped because I was afraid doing more bad than good to my leg but I'll give it a go again now that i feel a bit better.
[www.youtube.com]
Jul 21, 2014
Lina Spiralyne
One question for those of you who have had these injuries: Did you notice it at the time that it happened or did you not realize it until later (for example next day or hours later)?

Jul 21, 2014
CatsEyes
Lina, I noticed it right after my drop split, like a very sudden pain.
I felt something was wrong in my glute / upper Hamstring so I stopped training immediately and put some ice on the back of my thigh and elevated my leg.
The night I got injured, I even felt the pain in my calf and the day after I had trouble walking.
I was able to walk normally after 3 days and to climb up or down stairs with no pain after a week or so.
Jul 21, 2014
Vertical
Lina, I guess it depends on what degree the injury is. For me, I heard the popping sound when it happened . I put ice immediately and I can definitely feel the pain. I have trouble bending down for weeks.
Jul 21, 2014
Polebull
Lina, I have a mild strain but immediately felt it pop at the ischial tuberosity (butt bone) when I lifted my leg into box split. The pop, for me, was just a tendon rolling not a tear.
Jul 21, 2014
sparrow
@Lina--immediately--heard a 'pop' and knew I tore it.
Jul 21, 2014
stickyvic Previous Paid Member
@Lina Mine was more of a crunching tearing sound ... not pleasant! I felt it in my left glute straight away and had to stop and put ice on it but it then travelled round my left hip area and hamstring .. it seems to have spread.. even into lower back.. it aint pretty!!!!!
Jul 21, 2014
Phoenix Hunter Paid Member
Lina, I was in An Oversplits. Heard a loud pop, followed by a tearing sound. No pain when it happened, which is unusual. Only the sound let me know something was wrong. Could hardly wAlk for two weeks, not necessarily pAinful but my muscle just did not function.
Jul 21, 2014
Lina Spiralyne
Thanks! But I have to say ugh about all those sounds :(. There's another girl who hangs around here who tore her hamstrings badly I think by the end of last year and is still not recovered. Not an encouraging story but anyway... I don't know if it helps to apply heat.

I tear my hamstrings now and then to some extent. Obviously not to a larger one since I've always been healed in a few days or a week. Never heard any sounds from it, and I very rarely notice at the time when it happens. It's noticeable on the next day. A bit of overstretching in my case simply, it seems to me.

Jul 21, 2014
grayeyes Previous Paid Member
I didn't hear anything or feel a pop but I knew I had pulled it while still in the yoga class because it was already sore. I limped a bit for a few days. It throbbed off and on for months after, even while lying in bed. I just realized today it probably hasn't throbbed for a month or so--of course I'm five months out now.

I just got the Dara Torres DVD today and did all the stretches. This resistance stretching thing still seems very weird to me but I'm going to give it a try.
Jul 21, 2014
Ava Madison
Wow, a lot of ladies going through this... healing vibes to you all!
Jul 22, 2014
Phoenix Hunter Paid Member
I was fully warmed up. Wasn't straining. Looking back , there was no warning. That's why it hAs scared me so bad. I was within my range, so I thought. I was trying to fix my posture while I was in a split. Just shifting around and it snapped. I think my muscle was just too weak. If your muscles are stronger they are less likely to teAr. My flexibility surpassed my strength. I say work equally on strengthening the muscles your are stretching
Jul 22, 2014
Kate O
I'm off to a stretch class on Saturday, and safe to say this thread has terrified me!!
I hope you all get better soon!
Jul 23, 2014
Skullpixie
Ah don't let it worry you Kate just take it easy. Remember don't force your stretches and never bounce in them either. Nothing should feel really painful if does ease off straight away.
Jul 23, 2014
stickyvic Previous Paid Member
Pheonix hunter - that is the exact same thing that happened to me!!! No warning and I was fully warmed up and able to do the splits fairly easily ... really strange! I think you are right though as I am loads stronger than I am flexible so maybe that is the cause! .. x
Jul 23, 2014
CatsEyes
It was very sudden for me as well and I was warmed up, it was at the end of my training.

I thought maybe I was tired and overdid my drop split (I did it thrice before I felt pain) and a lack of strength.
I was so angry at myself because I was video recording a choreo for Pole And Aerial 's Joy of Dance when it happened (life is so ironic ahah!!)and I wanted it perfect so I decided to do it one more time...and ended up injured !
Jul 23, 2014
grayeyes Previous Paid Member
No warning for me either and we had been in the yoga class for at least 30 minutes. I will say that the only time I have worked on splits in recent years has been when I've done Felix Cane's flexibility DVD, which is a really long warmup before you get to splits so perhaps, for my old body, 30 minutes wasn't enough since it wasn't all hamstring/leg warmup in yoga. Don't know--never for a minute when I left that class did I think it would be anything more than a week or two to heal--I only wish that had been true!
Jul 23, 2014
Pretty Pixie
Late to the party, but I found some interesting info after reading through this thread, trying to ascertain whether I've pulled something or not. This site even has a pdf checklist for hamstring rehab.

[www.sportsinjuryclinic.net]

I was doing splits training and during the right split stretch I felt (no sound) a tiny twinge around the back of my knee. I instantly quit the stretch. Afterwards, it felt kinda sore and jelly like (as usual after a good flex training sesh). Next 3 days I rested, during which it only feels slightly sore when used. 4th day I did some light stretches and it's still sitting in slightly sore territory. I've been foam rolling and can't really find pain anywhere, just a mild soreness that doesn't go away. Ugh. I feel like I was plenty warmed up, I only stretch after a workout and my pole room is super hot, so I guess I just pushed a little too hard that time. There is too fine a line between pushing hard enough and not enough!
Jul 24, 2014
Lina Spiralyne
About halv a year before I started pole (and was totally untrained) I tore something in the back of /inner thigh from spontaneously doing a cartwheel in a limited space. Definitely hurt on the spot and also on the next few days when doing some totally normal movements. After the acute phase I would only feel it if I for some reason sat in a straddle or so.

It lingered, but then when I started pole and strength training, the next thing I knew, it was gone. Now you people in this thread are already active, but do you explicitly train you legs?
Jul 26, 2014
Polebull
Yes Lina, I'm a bodybuilder. I train my legs 2x per week. One heavy session and one light. I started adding contortion training and ballet to my weekly training to prepare for competition. My injury was a result of over stretching and overtraining.
Jul 26, 2014
grayeyes Previous Paid Member
I do an hour of physical therapy exercises for legs twice a week for more than a year.
Jul 26, 2014
Lina Spiralyne
Strenght training is a bit of a tricky thing it seems. Often good, but if it's heavy it can on the other hand make us more prone to injury. That's at least what I'm noticing. I find it easier to happen to tear a hamstring (lightly) if I've lifted quite heavy weights (but not on body builder level) than if I do medium ones. Combining heavy weight training with flexibility seems to require a different strategy.
Jul 26, 2014
Veena
Muscle, tendon or ligament (the worst!) tears, can take years before they feel 'normal' again. Depending on the severity it may never exactly be as it was before. Once it's healed an injury of this nature will need care even after..... be sure to warm up and continue with strength, stretch and massage for the best prevention.
Jul 26, 2014
PolarGirl
I went to a "strength and flexibility" training at my studio for only the second time ever a couple of weeks ago. It was an hour long session and we focused on center split stretches (and corresponding strength work). At the end when my muscles were already stretched to their max max, the instructor had us do our straddle against the wall and came and pushed us into the wall further and had us push back and then release. This resulted in over stretching and my left knee is pretty messed up. It just feels like there is a ton of pressure building in there and I am still unable to do a ton of basic stretches I used to have no problem with. I'm pretty upset about it actually. In the future I will do my flexibility training on my own or will refuse to do partner stretching. I don't want another setback like this one. It's really really frustrating. I had gone to that class to advance my flexibility, not put myself a year behind. I'm so sorry to hear that others are going through similar setbacks too.
Jul 27, 2014
Phoenix Hunter Paid Member
sorry to hear that polargirl. I would hate to be the person who pushed someone further in a stretch and caused damage. I'm surprised that instructors do this. I think that kind of stretching is highly specialized and high risk.
Jul 27, 2014
Phoenix Hunter Paid Member
I definitely was not trying to be discouraging, sorry if it came across that wAy. I am trying to reach out to others with the same experience because I'm living with it and trying to figure out how to deal with it. Yes, you can get injured in any sport and these Are really common with sprinters for sure. I'm here for support from others going through this not to discourage
Jul 28, 2014
Phoenix Hunter Paid Member
No trouble! I just didn't want to scAre people if I came across that wAy. :)
Jul 28, 2014
PolarGirl
As someone who had been an athlete my entire life, I agree that most activities carry risk of injury, even nonathletic activities. But I have to say that pole dance is a pretty extreme sport -- dangling upside down often from extreme heights and whatnot -- but I think there is also a very high-risk element in the emphasis on flexibility. All sports emphasize flexibility but not to the extent that pole does. Pole flexibility is borderline contortionist.

In speaking with my primary pole teacher about my injury, she admitted that some teachers, even at our studio, believe in increasing flexibility as quickly as possible in any way that they can, while she does not agree with that approach because it CAN, and often does, result in injury that negatively impacts long-term flexibility. One thing that I love about StudioVeena is the focus on SAFE strengthening, stretching, and skill-building -- so that we can all enjoy pole over the long haul.

I ultimately just have to disagree that pole is just like any other sport in terms of injury risk, but one thing I love about it is that it is not "just like any other sport" in a number of other ways. I'm not trying to make pole out to be some super dangerous thing, but it can be if you don't listen to your body and progress at your own pace. It has it's own unique risks and pressures, to be sure.

The original post was about splits on pole. I simply don't know if the original poster hadn't properly warned up or was just extra tight somewhere that day and didn't realize it, or whatever might have happened. We have to be extra careful with our bodies because our sport is frankly pretty intense.
Jul 28, 2014
Phoenix Hunter Paid Member
I agree polar girl , the flexibility and risks are very synonymous with gymnastics. We do crazy things with our bodies. I don't feel like I am very advanced or do really crazy tricks but I have never pushed my body like I do now. What I do Is crazy compared to other sports
Jul 28, 2014
evilpurpletoe1300
Hi! I want to know if all of you in this thread has finally healed now. I had a hamstring injury 2 months ago and it's also near its origin, at the ischial tuberosity. :( I'm doing therapy but I can still feel the pain when I'm sitting down. :(
Aug 24, 2016
Phoenix Hunter Paid Member
Yes! I'm completely healed but I've gotten smarter about my training. :) after you're healed you will want to continue to strengthen your hamstrings as well as stretch and always be extra careful to warm up that hamstring. 2 months is not a lot of time. Do your physical therapy diligently and don't ever stop doing it on your own
Aug 24, 2016
evilpurpletoe1300
That's good to hear, Phoenix Hunter. I know 2 months is not long enough but it feels like forever. :( I have therapy 2x a week, I'm still allowed to workout (though I still have limits) except pole. And yes to getting smarter at training. At workouts, I am now more conscious with my form and making sure I am not overexerting myself. At least something good has come out of this injury. :)
Aug 25, 2016
Baudelaire
Sharing my progress with my hamstring injury. It has been a long road to recovery. I injured my right hamstring over 3 years ago, and my left just over 2 years ago. I've been treating them both very gently since, and slowly persisting with splits stretching. The other day I was feeling really warm and thought about revisiting my jadesplit. I still don't have a flat split on the floor, but I'm so pleased to see improvements with my active flexibility! You can recover, but it will take time and patience listening to your own body.

[www.instagram.com]
Sep 20, 2016
Pretty Pixie
So I had not actually torn my hamstring when I posted in this thread originally.. it ended up healing completely within a couple weeks. However, I did tear my left hamstring at the upper attachment in March of 2015 (heard the dreaded pop and couldn't walk for a couple days, couldn't pole for weeks) and was only able to begin a light stretching routine again in October 2015, so 7ish months. At the time I was warmed up, at the end of my pole workout, and wanted "one more time" to perfect something. Bad idea. Did all the same wishing I'd not done that last try, why me's, all the same things we all go through after this seemingly out of nowhere injury. I finally got my splits back after a good 3-5 days a week strengthening and stretching routine. I was so happy. I was still careful of that left hamstring, definitely babying it, but it felt strong and flexible. Then, I have a situation at home and have to start going to a studio once a week for my workout and after a pole class working on a hamstring intensive trick I decided to try to get into my split once more and I heard the familiar pop again, this time in my right hamstring. Ugh. I couldn't believe I did this to myself again, basically in the same way. So my thoughts are, warming up your hamstrings before flex training is imperative, but them being tired from a full on strength workout is not a good time to push them. There's a happy little medium you've got to hit to be safe. Warm enough but not fatigued. So now if I understand correctly, you shouldn't flex train before a strength workout because flex training makes the muscle weak and, to my experience, you shouldn't flex train after a hardcore strength workout either. It's all a balancing act fitting in pole, conditioning, flex training, cross training, and rest days. I'm going insane trying to figure out a workout schedule, and it's especially difficult when I see pole stars and instructors poling on a daily basis. How do they do it?
Sep 20, 2016
grayeyes Previous Paid Member
What finally worked: I know this thread is really old but hamstring injuries are so common for us that I wanted to share what finally worked for me. After 15 months my injury healed (and it was not even torn per MRI) but it only healed after two dextrose injections into the hamstring. That being said, a year or so later during a brief sprint workout (running) it became injured again, though not as bad.
Sep 24, 2016
evilpurpletoe1300
How long did you guys stop pole-ing after injury? It will be almost 4 months since my injury now. I don't feel the pain anymore but my right leg flexibility is back to zero. I took private pole classes but we focused on upperbody tricks. I am still scared to go back to taking group classes because of my fear of hurting my leg again. :(
Oct 8, 2016
evilpurpletoe1300
@grayeyes, my doc suggested Platelet-rich plasma (PRP) injections if my hamstring still won't heal after 5 months. I have until november to know and decide if I'll have it. Your comment somehow helps. :)
Oct 8, 2016
grayeyes Previous Paid Member
@evilpurpletoe PRP is very much the same--at least the same idea in that they use it to stimulate the muscle to heal itself. I've worked at two surgery centers where we did PRP for various hard to heal injuries like tendinitis. I can't say if it worked for the patients because I only saw them the day of surgery since I didn't work in the surgeon's office. I do believe the dextrose healed my hamstring and I tried so much other stuff. I'm headed back to that doc to see if he'll inject it again for my current re-injury. I'm no expert but I don't think PRP can hurt. It may hurt being injected but I don't think it can cause any damage. If the dextrose didn't work for me my doc said PRP was an option and I would likely have tried it.
Oct 19, 2016
sydneylaura
I was doing a drop split on my bad side left leg out front 3 weeks ago I was warmed up and when I dropped into it heard and felt a pop. I was in a lot of pain I got an ultrasound and MRI done and it appears it's a grade 3 tear from the pelvic bone / ischial tuberosity I am so devasted I had just changed studios and this was my second class in my new studio for the term . I have a performance in late February so in about three months I am wondering if I will be able to perform still ? Just. Not including any split moves or anything that will hurt it ? I am going to physio and have exercises to do each day . I'm just so upset and as others have said I keep thinking back to the move and just wishing I could turn back time .
Nov 9, 2016
Pretty Pixie
We all heal differently, so I can't really say if you'll be ready in 3 months, but I can say that you'll be surprised at how much this injury affects your pole life. Not only can you not stretch the affected hamstring, sometimes even holding it straight is difficult, you won't be able to use it as a source of power either. I'm very sorry you are dealing with this... it is devastating. :(
Nov 10, 2016
RedFox
Hi.

I"m so sorry that happened to you. It's really frustrating, I know.

I tore the ligment to my hamstring one year and waited months before going to physio (I have gotten so used to "pain" doing pole, I always just assume I"m fine. Yup...wasn't). The physio doctor used ultrasound on me, but also gave me the most annoying exercise. To lay on my back and pull my leg towards me (hamstring stretch) until I JUST BARELY feel a stretch. He said it should not really feel like a stretch at all. And stay there...for half an hour. Every day.

I did it. For...three months straight? In a few months, I was back into overstretches. So...it was a pretty miraculous recovery. But it took a LOT of patience and a lot of blood rushing away from my feet. :P

All the best!
Nov 10, 2016
RedFox
Oh, but the plus side was that I got SO strong that year, because I was doing everything not legs. :P
Nov 10, 2016
evilpurpletoe1300
Same here, Redfox. My upperbody got strong I can do handsprings now and can hold my iron x a bit longer. ;) Another upside, I can lift my injured leg and hold it longer and higher now because of the ankle weights I had during therapy. It's been 6 months now, doc gave me go-signal to start stretching more. I'm taking yoga classes and hopefully will be back to doing splits next year. :) Straddle split is getting wider, my problem is doing my square splits though.
Dec 10, 2016
Tatsiana Moores
I injured my hamstring about three years ago. I was stretching cold. I was limping for next three days. I didn't stretch it for next six months and then slowly started stretching it but I would always feel pain even at rest. Recently I started going to a chiropractor that was using Graston technique to break down the scar tissue. I felt better and then one night went to low in my stretching and the pain came back. So I stopped Stretchin my right side a few weeks ago and it doesn't hurt anymore. So I'm afraid if I start stretching again the pain will come back. Again I would feel pain even at rest which is very annoying.
Jan 2, 2017
Skullpixie
Tatsiana you may need to strengthen the muscle further, before you train it for more flexibility.
Jan 2, 2017
VanessaM2018
People that tore their hamstring (2nd degree strain): how long did it take to get your flexibility back?

I had my splits and tore my hamstring doing the russian splits this morning and now i can’t even straighten it. Im absolutely terrified I’ll lose my flexiblity. Did anyone ever regain their flexibility completely?
Nov 19, 2018
Pretty Pixie
Absolutely! You will get it back but understand it will take time. I couldn’t walk for a week, incredibly sore for another, I started to pole again after three weeks completely off, but no stretching yet. All said and done, it took 8 months to get back to where I could stretch regularly again, however there was still a dull ache afterwards for another few months. Actually, even to this day if I go to hard, I’ll feel it. I tore my other side soon after the first side healed. So another 8-9 months for that one. I’m healed from both now, and I have my splits back so don’t worry too much about it, it’s not the end of the world. Time heals all wounds, and though I know you’re probably in tears right now, things get better faster than you think. Good luck and sending healing vibes!
Nov 19, 2018
VanessaM2018
Thank you Pretty Pixie ❤️ Thats very encouraging. I cant believe it took 8-9 months! I read the thread and i know its been a few years since your injury- im really glad youre okay now. It sounded really bad when it happened 😔. Its been 4 days and i can walk now, still not over it but im glad that a lot of pole dancers go through this and make it out okay ❤️
Nov 22, 2018
VanessaM2018
Pretty pixie, you said you stretched 3-5 days a week- how long after the injury was this and how many months of stretching until you got your splits back?
Nov 22, 2018
Pretty Pixie
I started to lightly stretch (just to where you feel it, not going to any pain) about 6 weeks after my injury usually with a relaxed yoga flow. Consistency is the key to flexibility for me, so once I’m actually consistent I’ll see results quickly. However fear plays a big role after an injury and so it took me all of that 8 months to relax enough in my splits again, so I could see any progress. Then, it happened again and it literally took the same path to recovery. After about 8 months I was drinking wine with friends and we were goofing off and I dropped into my splits flat and that gave me the courage to start working on them again and when I did get consistent, I got them back within a couple months. Now it’s been a couple years injury free! Sounds like you’re already doing better than me, hopefully your injury is not as bad and these will be just worst case scenarios!
Nov 24, 2018
GiedreB
I tore mine on my right side pretty badly back in 2012, yep, six years ago. I still feel the consequences, my right leg is less flexible and it's sometimes sore while stretching, no matter how warm I get. I guess it's different for everybody, I never recovered fully from mine :(
Nov 24, 2018
bearbrittany7144 Previous Paid Member
You have trigger points in the muscle which explains the pain travelling around. They can be massaged out. You should massage the muscle and then do contract/relax stretches to "soften" or relax the muscle before any kind of strength training. Palpate the affected muscle to feel for taut fibers(they feel like strings or tight bands of muscle). In the center of that muscle fiber you will feel a "knot". That is the trigger point. We all have many of these, but your incident caused some active trigger points to occur which is why you feel pain/discomfort.
I am in school for this type of bodywork still, so I am no expert. The good news is that you aren't screwed and trigger points can easily be treated, but you have to know how, and that is the tricky part. They are confusing even most doctors don't know about them unfortunately.
Nov 26, 2018
 
Tali Kat
These exercises are awesome! I was having trouble with pole holds, so I'm really enjoying doing stuff like this so build up more strength :D
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