Pulled Hamstring Muscle
Question: I'm a 53 20+mi/wk runner and had been doing fine till about a month ago, when trying to sprint past a runner, I pulled a hamstring. I wasn't aware until later when it cramped. My physical therapist said it didn't sound serious enough to be seen and just rest. I've been riding, and that doesn't seem to bother it...is that OK? I've done some walking and when I tried to run again, I could feel it a little. How do you know when it is safe to run again, and is there anything else I should/can be doing in terms of therapy, or replacement exercises or weightlifting? Any ideas on how to avoid/train in the future to prevent this again? Thanks so much! Ellen
Answer: Hamstring muscle pulls can be very frustrating as they often take weeks to heal! Some years ago a friend of mine suffered a hamstring pull. He would think it was healed after 3 or 4 weeks and then he would do a track workout and re-injure the hamstring. This went on for quite a long time before he realized that he needed to forego the track workouts for several months until he was completely healed. My friend was also in his 50s when this happened.
As we get older, our muscles & tendons lose some of their elasticity. I suggest that you try to incorporate a gentle stretching routine into your training program. This may help prevent pulled muscles in the future. I also find that it takes longer to warm up as I've gotten older. Currently I begin all of my morning runs with a 5 minute walk. I find that in the mornings my legs are tight and I need the walk to loosen up before I attempt running.
As far as when it is safe for you to resume running, I recommend "listening" to your body. If you can feel the pull, you probably need to allow more time for healing. I think starting off with walking and gradually incorporating running into your routine would be be a good idea. Swimming is also a good cross-training exercise.
I hope you find yourself back into your usual running routine soon.
Cheers,
Mary
Comments
Thank you so much for the good info. Just one quick follow-up if I may. I am SO confused about when to stretch. Yes I've heard and do walk at least 5 minutes before I run. Then do my usual sequence of typical runner's stretches. But my physical therapist says it's better for folks our age to do stretching exercises after running, not before because you run the risk of tearing from not being warmed up properly or enough. Others say do the exercises before and after. Which is it? Thanks!
Posted by: Ellen | August 1, 2006 6:20 PM
I usually just do brief stretching prior to running and then do more thorough stretching following my run. I realize that there are many stretching routines. I try to concentrate on my "problem" areas. 5 to 10 minutes of stretching after a run seems like a very good time investment for my running health. I hope this helps!
Posted by: Mary Button | August 2, 2006 11:15 AM
One more comment on the hamstring injury. Physical therapists have the slogan "motion is lotion". Just because you should probably drop your speed work for a while, walking first, and then easy running will speed your recovery. So will hitting the gym a couple of times a week to work on strengthening the muscle. You'll actually heal faster if you give it light weights a couple times a week, than it will if you simply rest. Good luck!
Posted by: Pete | September 18, 2006 2:32 PM