My background:
Age 43, 5'11/158lb. No prior injuries of any kind. But very little sports exposure in the last 20 years.
Got into running 4 months ago. Progressed to 5:28/mile and 19:02 5K on average 20miles/week with no injuries. I tried occasional 200/29 sprints just fine as well. Never felt even mild discomfort. Started to up the mileage to 30 and sign up for 5Ks.
In parallel, I decided to start playing tennis with my friend. I sporadically played in my teens/early 20s and always liked it.
After a few warm up days I was surprised how great I felt. I could chase any ball I'd go after in my 20s, running side to side and back-forward. I guess my brain eventually clicked I am 20 again.
In the middle of the match (30-45 mins after we started) I went to the net and had to quickly run back to the baseline to chase the ball. I sharply turned around and started to run back, and my hamstring stroke me. The pain was even through the whole muscle and it felt more like a prolonged cramp. I stopped and got back home.
The slight pain persisted in the evening unless my leg was completely immobilized (in bed). Usual walking movements, even slow, produced pain. The sore area localized around the middle of the muscle. No swelling. I stayed home and kept the leg idle. In 48 hours (now) things improved. I can slowly walk with no pain. I still feel pain during fast walk. Tying my shoes was pretty uncomfortable as I couldn't avoid mild pain bending my leg that far.
So, how do I minimize the consequences?
I clearly cannot run now. I can go to gym and work on the upper body, which I just did. What should I do with my leg and when should I resume running? I heard some horror stories about hamstring injuries reappearing and impacting sprinting abilities for a long time. I am definitely taking it seriously.
Thanks,
Alex