OK to run through a hamstring pull?

danshanahan

Pulled my right hamstring doing a stupid track workout that I should have known better than to do and should have warmed up better before trying.  This is a new injury for me.  If it was a knee or an ankle, I would not run through the pain, but from what I read on the internet, running through the pain may be OK with a hamstring pull.  In other words, even though it hurts to run, it probably isn't doing any further damage.  I have taken 5 days off from running, but am thinking about starting again tomorrow.  I am afraid if I wait until I can run without pain, then I will have lost way too much run fitness.  Anybody have experience with this? 

Thanks,

Dan

Paul Hough

Unfortunately, yes I have experience with hamstring pulls and just about every other running injury known to man. And yes, you can run through it, as long as it's not a major tear. I can't remember the order of bad to worse, but I believe they come in Grades 1, 2 and 3. Minor pulls usually come with minor muscle tears. You can jog through the minor pull, but not beyond the range of motion. I pulled a hammie doing a track workout (200s) the very next day after a track workout (10x1 mile in 5:20)...the good old days. This was the jump in the air and fall down on the track kind of muscle pull that you occassionally witness on a televised meet. I had to walk home, but was able to run slowly the next day and a little better each day after. A week later I was able to race a half marathon at 90% and was fully back in 2 weeks. However, that was the young me. The old me says ice the hell out of it, take at least 3 days off, then start jogging slowly. No speed for 2 weeks. Then if everything is firing on all cylinders you can start bringing back speed -- long endurance first, then the shorter stuff. EN is mostly long endurance anyway.

Leigh Boyle

Think of a hamstring pull as a hamstring tear. The grades represent the severity. You're going to want to get this one dug out by a sports massage person or a PT (especially if 5 days later its still sore and stiff while walking around). Will speed up your recovery big time + will prevent any scar tissue adhesions as it tries to heal.

In the mean time, okay to still exercise as long as it's pain free. You'll want to dial down the intensity to zero initially for both the bike and run. Just see how it feels. From there, it's okay to add some bike intervals. If those are okay, try adding some strides and then stick to the lower paces ELP/MP with HMP bursts. If all of that is good, try some TP work and then lastly you can sneak below that towards IP pace.

If running is a no go, always an option to hit the pool for some deep water running. Zero impact but sports specific so you can still run without worrying about making it worse.

was there any bruising in the back of the leg? swelling?

danshanahan

Thanks Paul and Leigh, very helpful.

Leigh - It is still very stiff and sore. Despite my intentions of toughing out a run this morning, I couldn't do it. Managed 30 minutes on the bike but could only hold about 80% FTP. There was swelling and now I have pretty significant bruising on the back of the leg, although oddly the bruising is well below where the pain is. Does that indicate it was a more serious type of tear. I will look into deep water running for the short term and try to find a sports massage person or a PT as soon as possible. Thanks again.

Dan

Leigh Boyle

If it were me- I'd try to get in with a PT asap. They'll be able to do more for you than your MD or othopedic in the short term. The PT will be able to give you a grade of severity and if it does warrant physician assistance they'll set that up for you where as a massage therapist might not be able to. The bruising is normal for this kind of injury. LOTS of ice to help with swelling and pain!! Think every hour if you can.

No land running in the mean time. Pool and bike only.

Michele Cellai

Dan- the site of the bruise maybe deceiving. Gravity will draw the blood down lower. May not mean you are injured in that area as well.

Coach Patrick

I would say no...just get better first or line up that process. Good luck!

danshanahan

Thanks for all of the great advice. Saw a PT yesterday evening - not something I would have done without Leigh's advice, but in hindsight was absolutely the right thing to do. Turns out it is a pretty major tear and I am going to have to take a break for a bit and work with them to get it healed. Thanks again. This place is great.

Dan