>Health and Nutrition>Looking for advice on recovery from a minor hamstring injury
"Pulled" my left hamstring on Friday jumping off a rock on the beach while on a run. It's not too bad but I could still feel it today and skipped my long run after about a mile because it was starting to hurt again.
Any advice on recovery times and/or exercises would be greatly appreciated!
I've done this 2 or 3 times, and usually the only thing that cures me is time off. Fortunately, though, it's only taken a week or two.
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Agree with joescott here. Last year I was feeling the same as you ("wasn't too bad but could still feel it") and rather than rest I ran a 10k because I had already paid the entrance fee. Bad move.. during the race I ripped my hamstring bad - bruising form mid-thigh to ankle - and ended up missing about 3 months of running as a result.
I would recommend stretching the hamstring regularly and incorporating some strength exercises as well.
Fight The Future
I agree that holding off from racing is a good idea, and also would skip the tempo runs for a few weeks. But I don't agree with stopping running altogether. I think that running easy will help it heal. Have also had success using the Stick or some other deep pressure a few times a day. After a few days, would then add gentle/low weight leg curls on a weight machine to strengthen the healing hamstrings.
I absolutely DO need to add some cross-training (biking?) and strength exercises to my routine! This is a good reminder and motivation. I just got to 36 m/wk a month or so ago and started adding some strides to my mid-week runs. Although the injury didn't happen during one of those, I think it may well be related.
This runner's world post might be a good resource of hamstring related information... does anyone have any other pointers?
I have no expertise in these matters, but I did recently strain my hamstring. It happened in the middle of my first 400m race in many years. It was a sudden, intense pain and I thought I would be out for a while. I iced and rested it for 2 days and took some ibuprofen as well. By the third day I felt much better and tried to go for a short, easy run. I probably would have been fine, but the hamstring felt tight and I turned around after 100 yards. I rolled it that night and the the next day I ran six easy miles. I have been fine ever since. It was tight for a few more days, but it now seems normal. As always, YMMV. I would err on the conservative side. Steve Schump's story scares the crap out of me.
2013 goals: 800m: 2:20 | mile: 4:59 | 5k: 18:59 | 10k: 39:59 | HM: 1:32 | Marathon: 3:20
Over the past few months I had been dealing with a sore hamstring. I felt about the same as you describe, it was not too bad but I could still feel it. Just tightness. I would take it easy for a few days and it seemed to get better. During a race on June 16th I ended up tearing it. Not a full tear, just partial, so only a little bruising. Respect the hamstring injury and listen to your body. Trying to come back too soon or work through the pain can make it much worse.
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