I am having chronic issues with feeling like I am going to pull a hamstring during my run workouts. After even as little as 10 minutes of running (and particularly uphill) I feel like I am about to pull one or both. The problem started with my left leg and has now manifested itself in my right as well. The pulling sensation is right at the top of the hamstring/base of the glute.
I will admit that with the foul weather this winter I didn’t do as much running as I normally do and instead focused on the bike (trainer) and swimming. I think what I have developed is a strength imbalance b/w my quads/hips and hamstrings but as I am no physiologist I’m not sure if this guess is founded. With my background as a football and soccer player I have never had issues with hamstrings before.
Any feedback/advice on what to do or how to rectify this problem would be greatly appreciated. As it stands now I have to keep my runs very slow (over 7 min miles) and short in duration (under 5 miles).
Man, I feel your pain. I’ve had a hamstring issue for about a month now. I’ve been to see a lot of people, and there are a few concensuses: (I made that word up)
The body works as a system. Often, an issue with the hamstring is really caused by an issue somewhere else. For me, serious right hamstring problem really means really bad left lower back!
Again, the body works as the system - tight quads can really hurt hamstrings. Stop by a FIST fitter to see if they can schedule an appointment to look over your fit and see if that might be an issue. If that’s not the case, go to a specialty running store (one that has video gait analysis) and do the same - see if your shoes, running style, etc is causing this.
Keep the faith! Triathletes are the most impatient people on earth (me included). Everyone wants to drop time NOW, which is why we all buy aero helmets and Zipps and Cervelos and compression socks.
Upper hamstring injuries often become chronic and may be due to a host of biomechanic, strength, flexibility and training issues, but first you should definitely get in to a good physical therapist and never run with pain…I’ve worked with many athletes over the years and this is one of the more troubling musculoskeltal problems if not treated by a qualified PT. Good luck…hope you don’t mind the direct…straight forward advice…
OK, I usually steer away from medical help topics but I have some great personal experience in this matter. If you are able to seek medical attention, do so and take the advice from a certified medical professional, not some random Slowtwitcher who will tell you your seat is too high!
OK, I usually steer away from medical help topics but I have some great personal experience in this matter. If you are able to seek medical attention, do so and take the advice from a certified medical professional, not some random Slowtwitcher who will tell you your seat is too high!
I didn’t tell him anything about his seat!
One thing yet to be mentioned is perhaps the gluteus maximus muscle (or lack thereof).
Often when the gmax is either weak or neurologically inhibited, the hamstring group becomes overloaded and therefore, at an increased risk of injury. This is especially so since it crosses two joints (hip and knee) and often undergoes simultaneous eccentric and concentric contractions.
Ok, so why may the gmax be weak or inhibited you ask? Well, perhaps you may need to check your hip flexors (psoas, rectus femoris, etc) as these may be short, stiff or facilitated. A common culprit to this is a constant flexed population of the human demographic (aka lots of sitting). Um…that and the prolonged bike rides on top of this.
Lastly, but certainly not least is a lack of “core” integrity. I’m saying integrity because this can be strength, endurance, stability, etc…Not at all the same things.
Anyway, long story short…first check if your gmax is firing optimally (both at the beginning, as well as near the end of the workout)
I had that last year and ignored it. By the time I sought help from a PT my piriformis was a season ender. I’m still having some issues with it…I think it’s one of those injuries that once you get it bad, it doesn’t really ever go away completely. Not saying piriformis is your problem, but it was for me and I did so much for my hamstring without really helping the root of the problem. See a PT or a ART specialist.
1 on looking to the glutes or lower back for the source of hamstring issues. How is your flexibility? Do you ever do AIS?? (Active Isolated Stretching)
For our purposes, however, just put your finger there (on the glute, not “there”) and see if it is actively contracting. If you can flex/contract each glute in isolation, you should be good to go.
If not, what usually ends up happening is the hamstring, low back, or other becomes the joint mover.
Manual biofeedback (light tapping, or finger-tip raking) often helps stimulate the muscle. Other options would be to use vibration (i.e. a home massager - the therapeutic kind, not the “other” kind), a russian stim unit common in Physical Therapy clinics, and for the uber-tri-geek crowd, kinesiology-type tape.
