A few months ago in Triathlete magazine there was an article about proximal hamstring strain (which I now realize I’ve had since IMLP last year)…however, the article did not go into treatment for this injury. Now that I am able to complete hilly 2 hour runs I am less stressed by this injury, although I can certainly still feel it for a day or two after my run. ANY suggestions as to how to cure it once and for all? I am doing yoga and pilates with great success and improvement in my hamstring flexbility. I am getting my hamstrings/glutes worked on once a week by a massage therapist…I know I should probably do weights, but want to be certain as to which exercises would be best (curls with light weight/high reps? Jane Fonda style butt exercises?..). Thanks in advance for any insight/info!
You may want to consider getting a copy of Maylene’s DVD “Strength for the Multisport Athlete”. I’ve barely begun using it, but I like the concepts used by the DVD.
You probably have seen this post by Maylene herself: http://forum.slowtwitch.com/gforum.cgi?post=265442;search_string=clock%20lunge;#265442
You may also want to experiment doing extra massage yourself. Sit down on a chair, feet down. Get a tennis ball and place it between the chair and your hamstring. Look for strains in the same areas that your therapist works. Sit on the ball for at least a minute at a time over each tender spot.
Am I starting to bore or annoy people with this tennis ball schtick yet?
I will try and help you out, but need more information. Where is the pain? How long ago was initial injury? Is there any other time that it is symptomatic? Let me know
I’d make certain that your injury is exactly what you think it is. I thought I had a hamstring strain for months until I went to a doctor and learned it was sciatica. Depending on its cause, it has a moderately different treatment protocol and can easily be caused by faulty biomechanics or bike setup.
Hi Guys, thanks for getting back to me on this! It definately isn’t sciatica…I had a friend who also thought she tore her hamstring and couldn’t walk…turned out to be sciatica. My injury crept up on me and was not caused by a traumatic event. I think it was simple overtraining too much too soon after IMLP to get ready for IMFLA…12x1mile running repeats with 2min rest probably did it! I am a long legged 40yr old female who tends to overstride. I am working on that! The pain/tightness is WAY up in the hamstring/glute attachment and slightly medial…I thought last summer that it might be ischial bursitis, but as I also had a lot of tightness in the entire length of my hamstring I assumed it was a hamstring issue. It does not present as tendonitis because it worsens (as opposed to loosening up) throughout the run. I’ll stop and stretch as I run (the only way to really reach the area is to bend over with my head between my knees and dig my fingers in)…this has been a challenging area for my therapist to work on! Good thing we’ve been friends for 20 years and she is an IM, too! It has improved a LOT; I took time off from running and have spent a lot of time stretching. I am certain my bike fit is not the issue…I can manage a 2 hour hilly run, where a few months ago running up a small hill hurt; my knees just didn’t want to come up and push-off was difficult. So now it only feels a little tight/sore at the end of a run and for a day after, overall MUCH better. BUT I am worried I will reaggrivate it as my training for LP picks up. I am sure some exercises would help, but I want to be certain I am doing the right ones. Hamstring curls? Jane Fonda-style on my knees straight leg lifts? I’ll continue the yoga and pilates…THANK YOU!!
I am a Physical Therapist and could probably be more helpful with a 5 minute phone call. There is just a lot of information to relay. You can call me at my office if you would like and I would be glad to point you in the right direction. I am in the office 6:30am-6:00pm MWF and 6:30-~2:30 T TH all time est. The number is 407-539-2953. Good luck
I will call!! Probably tomorrow morning? My name is Darcy. Thank You!