Hamstrings hurting! Can't run - help!?

Question

Both my hamstrings have been hurting significantly for months. I stopped running for about 8 weeks - but continued spinning, cycling, yoga, elliptical and weight training, but they haven't improved. One will hurt more than the other for awhile and then it will rotate and now it is both. I'm back to running since it didn't improve, but just 4 miles at a time. Anyone have any suggestions? My trainer says to not wear heels, stretch, ice, use massage ball/theryacane, etc. Hard to keep up with all of it, though... Someone told me it could be dehyrdration. Anyone have any tips? It is so frustrating and getting in the way of my running. I had to cancel training for a marathon. Thanks in advance!

Answer 1

This injury is usually the result of an over extension of the leg. This classic scenario is that of running or sprinting downhill at speeds that you are not accustomed to. Running on slopped roads and banked surfaces can cause a hamstring strain as the muscle is over stretched to keep a balanced running stride. Over pronation (foot imbalance) can also lead to hamstring strain.

Initial treatment should consist of an ice pack (10-15 minutes 3X/after each run    Anti-inflammatory such as Ibrobrufen will help to release the inflamation and soreness (take after run)

You can continue running but it is essential that you modify your training routine. Try to run on flat surfaces, shorten your stride and decrease your speed until your injury has completely healed. The hamstring stretch is an essential aspect of your treatment regime.

Check and see if you need new runners/orthotics if overpronation is severe.  Go to a running store in shoes that you run in and have them to analyze your shoes and feet/gait/pronation - they are trained staff and runners themselves.

Good luck and train smart.

Here is a link with some articles on the hamstring/stretches

http://find.runnersworld.com/vignette/rw...

Answer 2

Drink lots of water throughout the day, not just when working out. Take vitamins and eat bananas. Apply ice and heating pad at different times of the day and a massage wouldnt hurt. 4 miles is still a lot, maybe do 2 miles until you feel better? Hamstring injuries can last for a while.

Answer 3

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I find a few items out there really help massage the little trigger points out of muscles as well as the fairly extensive muscle knots.  REALIZING THIS IS NOT MEDICAL ADVICE, you might want to consider the following:

-use a 10" diameter foam roller - you can get this at Target or or other "big box" stores.  Lie down on it, and gently roll over the edges of the area that is sore, gradually moving over to the middle and sorest areas.

-try "The Stick." http://www.thestick.com/   Read the instructions on this one, but you'll essentially do the same, start at the edges, then roll over the center of the hurting muscles.

Regards,

Phil