Sore Hamstrings: Runners' Information to Stopping a Sore Hamstring
Sore hamstrings can affect almost any athlete, whether a recreational or professional athlete, participating in a sport that requires a quick transition between starting and stopping running and jumping, such as basketball, soccer, tennis, and soccer.
But runners, dancers and skaters can also be affected. Prevention is number one on my list and I'm going to provide a guide for you to prevent tight hamstrings.
Your hamstrings are the 3 groups of muscles in the back of your thigh that help you bend the knee, straighten your leg behind you, and stabilize the knee joint.
This is why your hamstring is a common area to experience pain, tension, or strain. Avoiding a thigh injury is very important as these injuries are slow to heal and are prone to repetition.
Prevention of sore and tight hamstrings
Whenever you want to go for a run or any other exercise, you want to make sure that you allow yourself to do it 10-15 minutes to warm up. This allows you to give your muscles time to prepare for the upcoming workout.
- Practice strength training
- Eat a balanced diet
- Gradually increase training intensity
- Stop exercising if you experience pain in your hamstring
Weight training and calisthenics can help you avoid muscle imbalance. If the muscles in your quads are stronger than your thighs, it is a muscle imbalance. This imbalance can lead to injury or pain.
Use your primary care physician (PCP) as a resource, they may be able to suggest physical therapy that can suggest exercise routines that can help strengthen your muscle groups and assess your shape to avoid future pain, injury, or pain from re-injury .
It is recommended that you Stretch 3-5 minutes before and after your run. Dynamic stretching is helpful before you run, and static stretching is more helpful after you run.
Dynamic stretches are stretches in motion, such as:
- Leg swings forward
- Leg swings to one side
- High knees
- March and reach up
- Plank and Walkup
In static stretching, you position yourself in a pose and hold that pose for 20-30 seconds. Such as:
- Standing toe touch
- Sitting toe touch
- Pigeon pose
- Hamstring stretch
- Bridge pose
Gradually increasing your workout, stretching, and strengthening your muscles to make sure they can handle the exercises you are doing is a great way to avoid injury. Also, don't continue running or exercising, and I'll repeat if you experience pain in your hamstrings.
An amazing tool for relaxing tension is the foam roller. After exercising or running, pull out your foam roller. These tools are great for relieving tension in your muscles and relieving or preventing sores. And it can be used on your calf muscles, shins, quadriceps, hamstrings, and buttocks.
Then, if you want a more practical approach to reducing your tight hamstrings, try a massage therapist. Adding a skilled massage therapist to your routine is so helpful in relieving tension not only in your muscles but in life too. We all hold tension in different places and a massage can be a therapeutic solution to tension.
Causes of sore muscles and injuries
When the hamstring is stretched beyond its flexibility range, pain, pain, swelling, bruising, stiffness, and weakness can occur. You may even feel a crack or tear.
The possible causes are:
- Do not warm up for at least 10 minutes before the activity
- Weak glutes
- Muscle imbalance
- Previous injury
- Lack of flexibility
- Exercise fatigue
Sore muscles or aches and pains can range from mild pain to your inability to put weight on the injured leg. If you are Can't put weight on a leg or can't walk after 4 steps, you have to contact your PCP for further evaluation.
Treating sore muscles
The severity of your Achilles tendon injury or pain will determine your treatment. Hamstring injuries are categorized as mild, moderate, and severe. The following treatments will help with minor hamstring injuries that result in mild pain and minimal changes in your ability to perform everyday activities.
PRICE is the treatment acronym to keep in mind.
- P- shooters
- I – ice cream
- C compression
With a new injury, make sure to protect the area by limiting your range of motion to what you can tolerate without pain. Keep in mind that this area is slow to heal and stretching the area too much can lead to the formation of scar tissue.
Avoid any strenuous activity for at least 48 hours. Ice the area 4-8 times a day for 15-20 minutes with a protective barrier (towel) between your skin and the ice pack.
Apply even pressure to the injured area with an elastic bandage or bandage to reduce the swelling. Lastly, lift the sore hamstring leg above your heart to help support the swelling.
While it is freezing, sit on the table and slowly raise your leg parallel to the floor and lower it down. Then when you finish icing your leg, lie down on your stomach and straighten and bend your leg. Do not overdo any of these exercises and stop when you are in pain.
Try using crutches to keep the injured leg away. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, acetaminophen, or naproxen can be used for pain relief for 5 to 7 days.
But if it is you I still have pain and swelling after 3 days, call to make an appointment with your PCP.
Bring everything together
If you have previously suffered a hamstring injury, it is important to allow your body to fully recover before continuing, as a previous injury puts you at increased risk of further hamstring injury.
Therefore, it is important that you not return to your previous level of training until you can walk, jog, run, sprint, and finally jump without pain. And that means your leg needs to be just as strong and have the freedom of movement that you had before the injury.