Every time I start feeling like I’m gaining some decent speed at distance running, I seem to pull or partially tear (I’m not sure which) a hamstring. HELP!! Does anyone know why this might be happening? It usually occurs during the last mile or two on a ten mile run, so I don’t think it has anything to do with improper warm up. Nutrition maybe? muscular imbalance? Does anyone on this forum have a similar problem, or know of a doctor in the mid-atlantic region (preferably VA) of the US who would know how to fix this problem? I’m frustrated with making so much progress, then being stuck on my bike and in the pool for two or three months when I can’t run because of a hamstring injury. And it’s not trying to increase mileage too fast, or increase speed, because it never really has anything to do with a training cycle, it just ALWAYS happens during the fall. I think it’s happened four out of the past five years!
Have you tried incorporating yoga into your training. Since I met my wife, a yoga instructor. I have never been injured. Going on 6 yrs now. I also have been able to improve bike position and improve recovery. Look at increasing your functional strength. That may help too. See a Dr. first.
S
How is your hip flexor flexibility? If your hip flexors are tight, they will pull against your hamstrings during hip extension.
I would agree with Bella’s recommendation re the yoga. I had a client I coached (XC runner) who had similar issues. I found that he had a pretty marked anterior pelvic tilt, which places the Hamstrings in an over-stretched position. By correcting this, we eliminated the problem. So yes, I would look at the possibility of a muscular imbalance. The areas you want to strengthen are: Hamstrings, Lower & Inner Abdominals (Hamstring curls - seated and prone, TVA series for abs). The areas you want to stretch are low back and hip flexors (warrior 1 pose, modified plough pose, forward bend, supine twist in yoga).
IMHO, It would be a mistake to focus too much on Hamstring flexibility. Generally, you need to decrease the distance between the superior and inferior fibers of the muscle strain to promote healing. In chronic conditions, often healing does not occur because this ‘gap’ results in the bridge being made of scar tissue (which will be less flexible and more prone to future strains than muscle).
Hope this helps.
Alan
I recommend the TP massage ball on your piriformis and also weight lifting for your hamstrings. Check your driving position also - believe it or not, this helped me. I use ankle weights and do hamstring curls to strengthen the area. There is a good weight lifting program that only takes 20-30 minutes on the archives at Coachgordo.com. Pay attention to this, it can be a chronic problem.
maybe you should get a real bike fit done at a local serrota fitter, rather than asking these people for bad advice
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Go to this link: !(file:///C:/DOCUME%7E1/Debi/LOCALS%7E1/Temp/moz-screenshot.jpg)http://www.ptonthenet.com/clientcontent.aspx?m=69822
Then read the article on Recurring Hamstring Injuries and Lumbo-Pelvic Instability
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