Chronic hamstring running injury help!
Posted: Mon Aug 15, 2016 4:02 pm
Hey guys, I've recently been plagued by a bout hamstring injuries and I don't know what to do. So first off I'm a newbie triathlete. I started getting interested in the sport at the beginning of this year and began training for some races in the fall. In the early spring of 2016, I had a pretty decent hamstring strain in my right leg during a 100m sprint workout. It was bad enough to prompt me going to a pt, who said it was just a strain not a super big deal, things like that happen. She gave me some stretches to do and also noted that my hips were fairly weak and gave me stability exercises to do. I went home and rested for a couple weeks and it seemed to heal up pretty well. I stretched for a couple weeks after the injury but pretty soon after I stopped just out of neglect. A couple months after that injury in the very early summer I had a minor tweak in my left outer hamstring, bicep femoris short head?, just during everyday activities. This is the first time I can remember that I felt the chronic injury that has plagued me since. This first instance the injury wasn't too bad but it was somewhat noticeable while walking. I rested a couple days and went back to training. Throughout the summer this injury would flare up every now and again and i would rest it and then resume training. About mid summer, a month to two months ago, I ran a fairly hard and long run of 10 miles at 7:00/mile pace, longer then I usually run. Halfway through this workout that chronic injury flared up and I just ran through it. When I finished I went home and kinda assumed I would just rest it and it would go away again. However, the next day it was more noticeable than it previously had been. This prompted me to take 2 weeks off from training and I began reserching running injury prevention. I picked up Kelly Starrett's ready to run and began doing lacrosse ball rolling, flossing, and dynamic warm ups before all the sessions. I then resumed my training and was running moderate pace 5k runs only and the injury never really came up so I assumed that the Starrett style mobility work was working. Because I had taken off those two weeks from training I wasn't in the kind of shape I wanted to be for one of my races, so I took the week leading up to that race, last week, off and didn't train. I then re did my training program to include more intensity so I could be ready for my next race in about a month. Today was my first day back into the swing of things and it was supposed to be a fartlek run. I probably shouldn't have started off with so much intensity but oh well, during the week of rest and my warm up before my run, I noticed my hamstrings didn't feel really great. It's not that they hurt but there was a little discomfort. I wrote it off and assumed it would go away once I started my workout. The first interval of my fartlek run, my hamstring injury, left outside hamstring almost right behind the knee, flares up again. I stopped running and walked home gutted and dismayed. These strings of injuries have been killing me as I love being outside running, biking, and swimming. I have a long history of athletics, weight training, boxing, soccer in hs, but I have never had so much fun as I am having with my triathlon training, this makes it all the more difficult when I get injured. Some notes about my injury: it is the lower part of my hamstrings, short head of the bicep femoris?, on the outside of my knee. The injury is predominantly my left leg but I notice some discomfort in the same area of my right leg. I recently switched to minimalist shoes, Altra one 2.5's, and have been working on a forefoot strike, after having read ready to run. Since I have made this switch I have noticed my calves are EXTREMELY sore after my runs and I have been attributing this to my new style of running. I'm not sure if calf tightness or weakness might somehow connect to my injury but I thought I would mention it. Also, I think my hamstrings are noticeably weaker than my quads but I haven't tested this yet. I'm not sure if this imbalance is the cause of my injury, again I just want to make sure I address all factors. And finally my hips are a mess. my left hip is noticeably weaker than my right and my hips are VERY VERY tight. I hope I have given you guys enough info to maybe pinpoint my problem or problems. Any help or input is greatly appreciated, thanks in advance.