Home› General Training Discussions

Tight hamstring

ironmtngrlironmtngrl
in General Training Discussions

So I started out the Outseason on Nov. 1 a bit too agressively, adding in a couple of 5K races.  Ever since then I have had a tight right hamstring.  It hurts a bit when I run, especially pushing the pace.  It just doesn't have the flexiblity and range of motion that is normal.  I've been using my foam roller lots, and even got a massage, but no dice, still tight.  I haven't backed off on the workouts yet, and would prefer not to.  I may have to though.  I could definitely cut out the run intensity for a week, just do z1 pace, maintain frequency, and see if that's enough to get the hamstring in good shape.

 

Thoughts?

 

Comments

  • jburbattjburbatt
    How's your bike fit? Riding on the trainer can be difficult since there isn't the movement of the bike like there is on the road. Have you started stretching multiple times a day? I'm having a similar issue and gradually have found that stretching throughout the day is starting to loosen it up (going on three weeks, so it's been a slow slow process). I'm also going in for a massage to try and work out some of the issues.

    I'm sure Leigh will have some advice too.
  • ironmtngrlironmtngrl
    @Jennifer - Thanks - I will start making sure I stretch or foam roll multiple times per day (starting right now!). I don't think it is bike fit related because cycling doesn't make it worse and it doesn't hurt during the cycling. My bike fit is the same as what I used last summer, except I raised the aerobars to make it easier to watch t.v. in the pain cave. I am definitely thinking about cutting out the run intensity this week and hopefully that and stretching will get me back to 100%.
  • ironmtngrlironmtngrl
    Actually - listening to some EN podcasts gave me another idea. I'll change this week into a bike-focus. And then the Thanksgiving weekend will be run focused, assuming the hamstring is better. Hopefully not attempting any z4 running until the weekend will give the hamstring enough of a break to heal. That way the bike doesn't have to go on vacation too!
  • Brenda RossBrenda Ross
    Not sure if you are looking at stretching your back, but it could be tight which results in a pulling on the pelvic and thereby a pull on the hammies. Can't hurt to stretch that out as well.
  • jburbattjburbatt
    I asked about the bike fit since an improper fit can do a number on the hamstrings, even if you aren't feeling it during the bike portion, and especially since you're feeling it on the intense running stuff but not so much on the slower stuff.

    Wouldn't worry too much about "making up" workouts by doing a run focus right away. You can always insert one later in the season when you are sure that you have the problem figured out. It's pretty early in the OS, don't overdo it! It is much more important to figure out what's going on and take a step back with the running than to try and do too much, especially too soon. You'll make your gains even by missing out with some time. Nemo could barely run last year and did a lot of pool running, and still managed to get close to her PR run time this fall. The OS and even the in-season are powerful fast building plans!
  • Leigh BoyleLeigh Boyle

    Since the hammie symptoms are more gradual in how they came on, versus a big pop/"oh wow did that hurt" kind of moment, assume the cause is a combo run/bike accumulation. image

    Start from the ground up calves, hammies, hips and quads. Foam roll them all and stretch like it's your job until that leg is loose as it was. If you can't seem to get it to loosen up, let a pro dig it out. My real advice is don't sit on it for the next month so that it can go from an acute (new) injury to a chronic (old) one. That involves changes to the actual muscle fibers themselves and it becomes much more difficult to kick.

    The OS is tough stuff and as the fatigue kicks in over the weeks we become more and more prone to try and "muscle through" to hit our target paces and watts. I'd recommend dropping your bike seat a bit till the hammie clears up. This will help let things heal by taking some pressure off the back of the leg.

  • ironmtngrlironmtngrl

    Thanks for talking sense into me folks. Now the plan is: stretch/foam roller at least 3xday. Do 2 regular bike workouts this week. I can't drop my seat anymore (I'm short!), but I will stay out of the aerobars. Drop all run intensity this week. Over long thanksgiving weekend I'll just do some easy runs. If it's not 100% by next Monday I'll go get another massage.

    @Leigh - love the website.  I'll do the hammy routine on there.  wow - I tried the tennis ball technique on the parts of my hamstring that are the tightest and it's making a real difference in making the muscle "let go."

Sign In or Register to comment.