My past 3 runs have resulted in what I am assuming is a hamstring cramp, first my left leg on the 1st run, then the last 2 runs it has happened to my right hamstring. They both have felt “tight” and just “not right” for the start of my runs. Then about 1 1/2 miles into the run the tightness builds up and then all of a sudden it feels like a snake bit the middle of my hamstring. I am able to walk and stretch and the pain goes away for a bit. My hamstring does not cramp though when I pull my heel to my rear. I am able to finish my run albeit very gingerly and Im a little sore the remainder of the day and a little the next day.
History: 47M I started training seriously for tri’s last October but have been an active runner for years with several 1/2 marathons under my belt and several shorter local triathlons last season and this past June completed the Kansas 70.3, my first half IM. My last race was AG Nats in Aug and since then I’ve just been working out several x’s per week on no program but Ive been doing all 3 legs run/bike/swim. So Ive been fairly active up until now so to me its odd I’m suddenly getting these cramps, if that’s what they are.
I am experiencing no pain when I bike on my trainer or swim, just when I run. Please help me develop a plan to diagnose and treat this.
No sorry I wasn’t clear. Lately I’ve been swimming 2x/week, biking on trainer 2-3x/week for an hour and running 3x/week probably 4 miles per run just to get out and enjoy the fall.
Personally, I’d go get a massage at this point. Either deep tissue or sports massage. I’m not a Dr., though, so wouldn’t surprise me if one comes on says a massage would not be a good idea because the knot may cause a brain hemorrhage or worse, the ebolar,and the only thing worse would be a chiropractor.
You might as well start working through the “list” to start ruling out the usual suspects- doesn’t matter if you have discomfort/pain on the bike or swim- everything is cumulative. Stress is stress.
Seat too high
Trying to actively run with the hamstrings during the late stance/early swing phase
Trying to “butt flick” your heels to your rear
Change in strength training
Change in stretching
Lots of pull buoy
Change of shoe drop
Change to a minimal shoe
Striding too far from COM
Striding too close COM
And last but not least- anything done for the past weeks outside of training that involves extended duration of either standing with flexion at the waist (such as mechanic), driving, or putting in more hours at the office b/c tri season is over and you’re sitting at the desk?
Thanks Rob. It might be difficult to point to one determining factor but here’s a list of what Ive changed or done that possibly could have contributed to the hamstring problems:
I changed my position on my tri bike–lower front and lower saddle. Front is much lower than it was. Im trying to adjust to the position but I haven’t done a lot of aero position riding. Ive been trying to build my time in the new position.
Just returned from a week in Disney with 2 young children pushing a stroller for 4 days. Didn’t run for a week. Strain occurred soon after return.
I started very light weight training about a month ago,several weeks before the problems began occurring.
No add’l hrs at work but I do sit at a desk all day.
No change in swim routine–I usually warmup and do 100’s for time around 2000m total including warmup.
I have gained 10 lbs since race season ended in August
Obviously it looks like any or all of these could have contributed to the strain based on your list Rob.
This is amazing coincidence. I was just whining to the running store clerk that sold me my shoes about 4 months ago. Out of the blue, my calves have been extremely tight and I could not think of any reason why. Reading this made me realize that I also dropped my aero bars significantly since I have no more triathlons this year and this is in fact the reason for the extra strain on my calves. Great timing!!!
Hickory glad someone will benefit from this! Honestly I’d be shocked if it’s my position change since I’ve been riding so little in aero position.
I’m going to do some foam rolling and stretches and take off a week from running then start off with some very short runs to test my legs. Man this sucks.
You might as well start working through the “list” to start ruling out the usual suspects- doesn’t matter if you have discomfort/pain on the bike or swim- everything is cumulative. Stress is stress.
Seat too high
Trying to actively run with the hamstrings during the late stance/early swing phase
Trying to “butt flick” your heels to your rear
Change in strength training
Change in stretching
Lots of pull buoy
Change of shoe drop
Change to a minimal shoe
Striding too far from COM
Striding too close COM
And last but not least- anything done for the past weeks outside of training that involves extended duration of either standing with flexion at the waist (such as mechanic), driving, or putting in more hours at the office b/c tri season is over and you’re sitting at the desk?
Why would use of a pull buoy cause hamstring pain/discomfort?
I was wondering the same thing Xsive. Also as I was thinking about my pos change on my bike I effectively lowered the drop on my ankle position even though I’m riding in the upright position (not aero) so my ankle went from a little pointed to a 90 degree position (since I lowered my saddle around 20mm) which is lengthening my calf while riding = greater stretch and stress on my calves which is stressing my hamstrings differently–just a theory.
Your squeezing something between your legs…thus hamstrings.
You might as well start working through the “list” to start ruling out the usual suspects- doesn’t matter if you have discomfort/pain on the bike or swim- everything is cumulative. Stress is stress.
Seat too high
Trying to actively run with the hamstrings during the late stance/early swing phase
Trying to “butt flick” your heels to your rear
Change in strength training
Change in stretching
Lots of pull buoy
Change of shoe drop
Change to a minimal shoe
Striding too far from COM
Striding too close COM
And last but not least- anything done for the past weeks outside of training that involves extended duration of either standing with flexion at the waist (such as mechanic), driving, or putting in more hours at the office b/c tri season is over and you’re sitting at the desk?
Why would use of a pull buoy cause hamstring pain/discomfort?
Update: I took close to 3 weeks off from running and did quite a bit more swimming and cycling on trainer. Some of the tightness in my calves which then was being transferred to my hamstrings (my theory) was due to my change in saddle which I lowered an inch at least. Now I’m learning how sensitive the body is to changes in position and form! Anyway my legs seem to be back to normal and I’m running 3-4x per week with no issues. Sometimes the body just needs a break I guess.