Hamstring Help!

[emilycat]

I thought I'd just post a separate thread on this, so that I'm not filling up the running threads with my whining http://www.cookinglight.com/bbs/smile.gif

I seem to have pulled my right hamstring as a result of upping my mileage too quickly after a marathon, my negligent stretching, and a too-soon interval workout last week. It's not really major (I can still cycle without feeling pain) but since I'd like it to recover as quickly as possible so that I can get back to running, I was hoping to get some feedback from any of you who may have had the same injury in the past, or have any sort of sports medicine knowledge. Is cross-training okay? Should I cycle? Or can I even run? A couple of injury sites I've looked at (RW and Kicksports) say that running can be incorporated into hamstring recovery, as long as you take short strides and eliminate speedwork. That, combined with the RICE method, should lead to a good recovery, they say. What do you all think?
Thanks in advance!

Emily

[JLO]

Emily. I would highly suggest cycling and anything that does not upset your hamstring. Let that muscle heal. Massage should be your best friend right now. Having a almost disabling hamstring injury (fall from a horse) I have tried everything under the sun, short of surgery, to keep my hamstring together( literally) Ice, massage, LOTS of stretching, I also use a lotion that has MSM in it, I take chondrotin sulfate and I get more massage. I have tried Rolfing, which helped for a while. My routine before I run any distance, whether it be training for a marathon or tri, is massage, ice, stretch, exercise, massage, ice, rest, advil. Seems to work. Take really good care of it, be patient. It really sucks to run with your hamstring hurting all the time, you get used to it and there are varying degrees of pain, but to run pain free would be wonderful. Take care! Originally posted by emilycat:
I thought I'd just post a separate thread on this, so that I'm not filling up the running threads with my whining http://www.cookinglight.com/bbs/smile.gif

I seem to have pulled my right hamstring as a result of upping my mileage too quickly after a marathon, my negligent stretching, and a too-soon interval workout last week. It's not really major (I can still cycle without feeling pain) but since I'd like it to recover as quickly as possible so that I can get back to running, I was hoping to get some feedback from any of you who may have had the same injury in the past, or have any sort of sports medicine knowledge. Is cross-training okay? Should I cycle? Or can I even run? A couple of injury sites I've looked at (RW and Kicksports) say that running can be incorporated into hamstring recovery, as long as you take short strides and eliminate speedwork. That, combined with the RICE method, should lead to a good recovery, they say. What do you all think?
Thanks in advance!

Emily

[emilycat]

Thanks for your response, JLO. The biking seems to have been a good idea, and I am continuing to stretch it. I agree with you entirely; it's so much better to run pain-free than with something lingering. Now I just need to get some Advil -- I'll keep you updated http://www.cookinglight.com/bbs/smile.gif

[JLO]

Hey emilycat. How's the hamstring? I have been doing a lot of cycling lately and have noticed a considerable difference in my hamstring. I was running 4-6 days a week. I have cut that down to 3-4 and cycling on my off days. I can run some of the time without pain! I really think that taking chonrotin sulfate and using the MSM lotion has helped immensley. Let me know. Read you ran 13 miles. Good for you. Originally posted by emilycat:
Thanks for your response, JLO. The biking seems to have been a good idea, and I am continuing to stretch it. I agree with you entirely; it's so much better to run pain-free than with something lingering. Now I just need to get some Advil -- I'll keep you updated http://www.cookinglight.com/bbs/smile.gif

[gobluem82]

I'm not a runner (used to be, but my knees told me to stop--but that's another story), but my right hamstring has been bothering me as well from tennis and other various things. I was checking the board today to see what I should do (besides stopping the workouts altogether!!), and here was this thread. Thanks for the advice.

[browneye]

The July issue of Runner's World has an article devoted to healing hamstring injuries. This might be of help to some of you poor souls suffering....

Here are some bullet points from that article:

-RICE it immediately: Rest, Ice, Compress, and Elevate.
-DON'T run: Until you can walk briskly without pain
-Take anti-inflammatories...i.e. ibuprofen
-Stretch gently: After initial pain subsides. Only to the point of slight tension to avoid re-injury.

Prevention:
-Warm up thoroughly
-Modify your stride (shorter)
-Stretch and strengthen
There are many tips here, including mini squats on the wall, hamstring curls on a machine, buy a set of ankle weights and lie on your bed belly-down and bend your knee moving your foot toward your butt!