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

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.

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.

Strained mine back in July during a tri. This week is my last of 7 weeks of PT. Be very careful.

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.

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.