High Hamstring Pain

From a distance it sounds like your diagnosis is correct. Go get physio + massage asap. Otherwise I think your plan is pretty good. If possible I would warm up on the bike. Recovery days I would hit the pool 30 minutes easy to get blood flow. I might limit the rolling to once a day as well because sometimes I find rolling too much inflames things. Up to you. Best of luck.

I've had this...do u sit a lot for driving, class or other? Sitting aggravates it for me. Try to adjust your sitting position or stand if possible.

siksikayi wrote:

From a distance it sounds like your diagnosis is correct. Go get physio + massage asap. Otherwise I think your plan is pretty good. If possible I would warm up on the bike. Recovery days I would hit the pool 30 minutes easy to get blood flow. I might limit the rolling to once a day as well because sometimes I find rolling too much inflames things. Up to you. Best of luck.

I can go on the bike before hand. And I'll try the light pool work, thank you!

I actually just graduated so no more classes, I can just relax all day now by layin down

Ice it several times a day (yes it's an awkward spot)

If you can find a chiropractor to do friction therapy that can help tremendously (yep, still an awkward spot).

Warm up before running- even sitting on a heating pad can help. Be careful using the bike- the bike seat aggravated this for me.

Avoid hills.

Avoid sitting for prolonged periods of time.

I've read that stretching it can make things worse, but still stretch everything else- tight hip flexors can put more work on the hamstring. BUT make sure you're warm when stretching- even a hot shower works.

Boca Baton wrote:

Ice it several times a day (yes it's an awkward spot)

If you can find a chiropractor to do friction therapy that can help tremendously (yep, still an awkward spot).

Warm up before running- even sitting on a heating pad can help. Be careful using the bike- the bike seat aggravated this for me.

Avoid hills.

Avoid sitting for prolonged periods of time.

I've read that stretching it can make things worse, but still stretch everything else- tight hip flexors can put more work on the hamstring. BUT make sure you're warm when stretching- even a hot shower works.

Do you really think stretching the hamstring itself can make it worse? I've heard it will help and I've heard it will not help

Oh & no dead lifts. Squats are okay only if no pain.

I was stuck with only doing bridges as strength training for awhile. You can doing single leg bridges or weighted ones to get more of a workout.

The standing bending over to touch your toes stretch reliably gave me pain and was not sustainable. It was almost like there was too much weight behind it.

Propping one leg up on a table and reaching for that foot hurt, but gave me a decent stretch. Same with the sitting v stretch. I have no idea if it made things better or worse because the injury doesn't go away overnight (sorry).

Also, I started rolling in a medicine ball because the foam roller wasn't enough.

I do leg swings prior to each run. I learned that if my warm up was good enough then the fwd leg swings shouldn't hurt.

Boca Baton wrote:

The standing bending over to touch your toes stretch reliably gave me pain and was not sustainable. It was almost like there was too much weight behind it.

Propping one leg up on a table and reaching for that foot hurt, but gave me a decent stretch. Same with the sitting v stretch. I have no idea if it made things better or worse because the injury doesn't go away overnight (sorry).

Also, I started rolling in a medicine ball because the foam roller wasn't enough.

I do leg swings prior to each run. I learned that if my warm up was good enough then the fwd leg swings shouldn't hurt.

I don't get any pain stretching, so I'll lightly do it in the morning and at night. Also, I will ice 3 times on the day's I do my workout, after the workout of course. Thank you.