Breaking up scar tissue

June 10, 2009 8:04 AM

Any tips on getting rid of scar tissue in a pulled muscle?

I pulled a hamstring about 7 weeks ago and it's still kind of fucky, and a few days ago I noticed a lump of scar tissue that's sensitive to the touch. I'd like to get rid of this so it doesn't re-open. I have a decent physiotherapist I can go to regularly but I'd like to know if there's anything else I can do besides this. (She's decent, but I'm not sure if she's good). I'm working on stretching it regularly too. Would heat help? Tiger balm/icy hot? Should I be massaging it myself with a tennis ball? Would some kinds of exercise help?

Other information: my hamstrings are pretty tight right now; I can touch my toes, but my lower back does all the work. It's healed enough so that I can do kettlebell swings with 20kg and I can deadlift 70kg without noticing anything. When I pulled it I was doing 140kg for reps. I could go running or swimming if these are better options. I'm not a competitive athlete, not on any kind of schedule or deadline, and can take all the time it needs, I just want to make sure I don't re-injure it, because limping is bad for my knee and I live in a sixth-floor walkup. Any tips or personal experiences would be appreciated.

posted by creasy boy to Health & Fitness (12 answers total)

Active Release Technique (ART) did wonders for me. I first heard about it in '97. Then in 2000 I met a guy who ended up becoming a really good friend. He referred me to another guy that was a Chiropractor and did ART also. I went to him for the ART sessions and he cleared up some major problems I had in my shoulders. I had done some work previously that involved holding my arms above my head for extended amounts of time. If you think it sounds hokey, trust me it's not. It works. I'm aware of a number big name strength coaches that recommend it. The guy I went to ended up working for an NFL team doing ART.
posted by P.o.B. at 8:24 AM on June 10, 2009

I have had some success with Bill Starr's method of injury rehabilitation, even for non-muscle-belly injuries.
posted by Anonymous at 8:26 AM on June 10, 2009

I was going to recommend the Starr rehab protocol.
posted by ludwig_van at 8:32 AM on June 10, 2009

Response by poster: I didn't use the Starr method in the beginning when I should've, and that's how come I have scar tissue now. Would you two really recommend ice now, seven weeks in? Aside from that -- yeah that sounds right, I should probably just keep deadlifting small amounts every day. And re: ART -- I'm in Berlin and can't find a practitioner. If anyone can recommend a good physiotherapist in Berlin, ART or otherwise, I'd be delighted. Anyway thank you for the answers so far.
posted by creasy boy at 8:39 AM on June 10, 2009

Doing the method may re-open the injury somewhat and/or cause some mild inflammation, in which case some ice would be a good idea. If you have soreness during the rehab program, that is a good indication that ice is in order.
posted by Anonymous at 8:42 AM on June 10, 2009

Response by poster: Yeah, all right, cool. I'll go do that now. Thanks.
posted by creasy boy at 8:44 AM on June 10, 2009

You can do this yourself with self-myofascial release. It's going to hurt, though. Use either a foam roller, lacrosse ball or tennis ball. Google self-myofascial release for more information.
posted by Loto at 8:46 AM on June 10, 2009

I had a similar scar tissue / encapsulation formation start in my rotator cuff following a mild AC separation ('frozen shoulder'). My massage therapist embarked on a nasty series of deep tissue massage to remove it / release it. It was incredibly painful, like, worse than the broken collarbone I had that instigated the whole affair. This is very, very deep tissue work like (maybe it is?) Rolfing. Afterwards he stressed icing it and hydration, so maybe that could help too.
posted by lonefrontranger at 9:13 AM on June 10, 2009

Response by poster: Allright, I'll go back to icing it.

Yeah I've been trying to roll around on a tennis ball, but it's on the side of my leg, right under the outer corner of my ass, so I'm having a hard time resting my weight on the tennis ball.
posted by creasy boy at 9:38 AM on June 10, 2009

If you can get your hands on a foam roller, I found that was more helpful on my pulled hamstring than a tennis ball (which I in turn prefer for my shoulders). It spreads out the force, plus you sit on it with both legs and can shift as necessary.
posted by dame at 10:26 AM on June 10, 2009

If you are stretching and doing deep tissue work to release things then judicious application of cold might be helpful, otherwise you will just be restricting blood flow to the area.
posted by pointilist at 2:56 PM on June 10, 2009

Response by poster: Allright cool, thank you everyone.
posted by creasy boy at 4:38 AM on June 11, 2009