Hamstring Advice....
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Moderators: k9car363, alicefoeller | Reply |
2013-10-04 7:17 AM |
12 | Subject: Hamstring Advice.... Hi All, I've got my first sprint coming up on Sunday and have been training for the past 3 months for it, following the 3 week build, 1 week recovery process with incremental increases (up to 10%) built in. This has worked well and I've stayed injury free, however very annoyingly this week when I've gone in to taper I managed to slightly strain my hamstring going up the stairs at home! I just wanted to see if anyone had any experience of racing with something like this and how much they pushed it - I still want to try and get the best time I can (getting round injury excepting shouldn't be an issue), but don't want to over-do it and not finish by making it worse. It does seem pretty minor, just discomfort but walking etc is still fine and no swelling or bruising. I'm following RICE as much as I can as well. Any thoughts welcomed - even if its just confirmation to my current thought that I'll just need to base on it how it feels on the day! Thanks, Nick |
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2013-10-04 7:35 AM in reply to: 0 |
Master 8247 Eugene, Oregon | Subject: RE: Hamstring Advice.... I would be cautious. I apparently tore a hamstring almost 15 years ago when I slipped while running on ice, and have been dealing with aftereffects (tightness, muscle weakness and imbalances that have affected other areas, pain when racing or doing speedwork) for well over a decade. I have spent over three years doing literally everything in the book (stretching, strengthening, PT, yoga, foam rolling, deep tissue massage, ice, etc. etc.) and spent hundreds if not thousands of dollars on treatment to get to the point where I can run pain-free most of the time. Probably a more serious tear than yours, but if it's already strained/torn then it's more vulnerable to additional injury. For some reason this muscle takes a long time to heal and is prone to re-injury and irritation even from non-athletic things. I've aggravated mine several times if I have to "brake" with that leg when I almost trip on my cat! Swimming shouldn't be an issue; biking probably won't be for a minor strain; running, especially running hard, could be. So if you do decide to compete, I would take the run very, very easy, especially when heading out after the bike leg, stopping to stretch gently if needed and being prepared to shut it down and just walk if necessary. If you feel okay after the first half mile or so, you can see how it feels if you pick up the pace a bit. I've actually found with my chronic issues that I often feel better running after biking than from just a run warmup in a run-only race. It takes me a long time to loosen up and for me the first two legs serve as a kind of warmup. I have really good endurance though so it might not work for others! I'd avoid wild sprinting for the finish line and such, just try to keep a nice steady pace and normal relaxed stride as long as you're pain free. If you're having any discomfort with easy running prior to the race, then I either would not race, or commit to walking the run instead. Edited by Hot Runner 2013-10-04 7:37 AM |
2013-10-04 8:26 AM in reply to: Nick27 |
553 St Catharines, Ontario | Subject: RE: Hamstring Advice.... No swelling or bruising is a good sign. A grade 1 tear should not present any bruising. Its an injury very common with soccer players due to the sprint/run mixture they do in matches and training. 3 weeks recovery is often fine. 1st week of complete rest (RICE) and then active rehab in the next two weeks. In your case the first thing you would be doing as active rehab would be your sprint race. If you are determined to do the race then think about some taping or strong compression support for the hamstring. And dont push it at all. |
2013-10-04 11:51 AM in reply to: badmo77a |
12 | Subject: RE: Hamstring Advice.... Thanks both for the advice - I'm definitely still wanting to compete so will go with both to take it easy on the run and build if I can (or be ready to stop). In the meantime I'm icing it and have compression shorts to use on the day to give additional support. badmo77a - ironically I've played soccer regularly since I was 5 (I'm English...) and never had a problem with hamstrings even though as you say they are such a common injury! |
2013-10-04 12:54 PM in reply to: Nick27 |
Veteran 2842 Austin, Texas | Subject: RE: Hamstring Advice.... Tough one on which to give advice, as I can't tell how serious it is. I just had the same situation, and I wasn't even sure how serious it was - and it was MY leg... My approach with a very similar sounding injury was 10 days no running, 1 week of progressive build (0.8, 1.8, 2.4, 3.8 mile runs - the last was 3 days before a sprint with a 3.4 mile run), then a light jog with two 90" pickups to a modified race pace (NO STRIDING, just higher cadence) to see if it felt completely fine during that. It did, so I decided to race with a modified plan. Drill the swim and bike (neither of which bothered the strain - oddly enough) and then just go steady with a high cadence on the run. No heroics, no sprints at the line, etc. Just short strides and high cadence and a commitment to STOP at the first sign of a tweak. Went fine. Left a minute or two on the run, but was still good (and one of my best s/b combos). So, I did race but only about 20 days after the slight strain. Had it been several days after the event, I would not have chanced the race (didn't want to lose a whole winter of training, which a pulled rather than a slightly tweaked hammy will do to you). I get wanting to race, and only you know how the leg feels. BUT, I'd be really careful. Just my tuppence. Good luck! Matt |
2013-10-04 3:26 PM in reply to: Nick27 |
553 St Catharines, Ontario | Subject: RE: Hamstring Advice.... Originally posted by Nick27 Thanks both for the advice - I'm definitely still wanting to compete so will go with both to take it easy on the run and build if I can (or be ready to stop). In the meantime I'm icing it and have compression shorts to use on the day to give additional support. badmo77a - ironically I've played soccer regularly since I was 5 (I'm English...) and never had a problem with hamstrings even though as you say they are such a common injury! I am also English (tips top hat) and play in a winter league here in Canada (indoors). Its a common problem for pros. Whos game is based on top speed and endurance mixed.(http://www.physioroom.com/news/english_premier_league/epl_injury_table.php) I have never had a hamstring problem from football. Lucky I guess. Pain in the arse (pun intended) to tweak it climbing stairs. Hope the sprint goes well. |
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2013-10-04 4:31 PM in reply to: badmo77a |
57 | Subject: RE: Hamstring Advice.... Strained mine back in July during a tri. This week is my last of 7 weeks of PT. Be very careful. |
2013-10-04 8:47 PM in reply to: Nick27 |
Expert 1233 | Subject: RE: Hamstring Advice.... Being a sprinter, I've torn up my hamstrings many times (no longer do 100m, but was a national qualifier in the 800m). Last year I hurt my left hammy during a track workout, couldn't sprint for about 8 weeks, but had no problem with sprint tris. Just took it easy and avoided the temptation to kick it in at the end. |
2013-10-06 6:59 AM in reply to: vonschnapps |
12 | Subject: RE: Hamstring Advice.... Thanks guys for all the advice.....did the tri this morning and went with what everyone said - normal on the swim and bike and easy on the run. Good news is that it feels fine afterwards, I did the run about 2-3 minutes slower than I could but resisted the temptation to push as a couple of people suggested. Overall though the Bike & Swim went v. well so even losing the time on the run I came 6th overall and 1st in my AG (21-30) so very pleased! Thanks again for the advice. |
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