Hamstring injuries are among the most common and frustrating injuries for runners. It is an injury that you really have to be careful of because a small strain can turn into a horribly chronic problem if you do not give your body the chance to heal.
What are the causes and preventative measures for hamstring pain?
Hamstring problems occur when runners incorporate intense speedwork and racing into their training without easing into the workload. In my experience, high intensity, short intervals (100-400 meter repeats) especially put athletes at risk for hamstring pain. Be sure to lightly stretch your muscles before and after taking part in these kinds of speed sessions. While stretching is important to prevent hamstring issues, it is also essential that runners do not overstretch. Overstretching the muscle (to the point of the stretch causing pain) can partially tear the hamstring. Finding a stretching balance between too little and too much is key in assuring hamstring health.
How do I get rid of hamstring pain?
The first rule about hamstring injuries is to understand that more stretching is not always good. In fact, trying to overstretch an already injured hamstring can cause the injury to last weeks or months longer than it should. Instead of obsessively stretching the muscle, try these remedies:
- RICE: RICE stands for "rest, ice, compression, and elevation". It is the default treatment for essentially any running injury. The first letter, "R", is perhaps the most important. If you are feeling hamstring pain, don't try to tough it out! Take at least two days off and give your body a chance to heal! As for the last three letters, I have found that the best way to to carry out "ICE" is to follow this method: 1) Freeze water in a paper cup in the freezer, 2) When frozen, take the block of ice out of the freezer and roll it over the affected area for about 10 minutes, 3) Afterward, wrap an ace bandage or towel around your leg and, while lying on your back, prop your leg up on a chair, 4) After 10 minutes, take the towel/ace bandage off and repeat steps 1-3, 5) Try to do this at least 2-3 times per day.
- NSAIDs: "NSAID" stands for Non-steroidal Anti-inflammatory Drug. NSAIDs include Aspirin, Ibuprofen (Motrin, Advil, Motrin IB), Naproxen (Aleve).
NSAIDs do a great job at reducing inflammation in the body and promoting healing. While these drugs may help you
if you are hurt, please be careful not to abuse the drugs. Only take them for about a 2 week period because extended use
can really do bad things to your kidneys. I have heard some horror stories about runners who used NSAIDs for
months on end who are now suffering from serious kidney issues. Therefore, use NSAIDs
if you have a hamstring problem, but please don't overuse them.
- LIGHT stretching: If your hamstring starts to feel better, incorporate some very light stretching
to increase mobility and lengthen the muscle a bit to promote healing. As stated above, be very careful not to overstretch. One good way to stretch the hamstring is lie on your back with your affected leg proped up against a doorway, and your other leg flat on the ground. If this is
painful at all...STOP! Also, try to lightly stretch your quads and calves. I have found that having tight quads (including hip flexors) and calves
can sometimes lead to hamstring issues.
- See a professional: To be honest, if you really want to cure your hamstring injury, stop reading this page and go see a professional sports medicine physician and/or a physical therapist as soon as possible. Also consider seeing a good massage therapist. Sometimes massage therapists can work wonders in breaking up scar tissue in hamstrings and nursing them back to their pre-injury condition. These health professionals can help you get back to running far quicker than any advice that I can offer you.
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