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Could use some advice on a persistent issue with my right hamstring.
For the last 8 months I've been hitting the weights, trying to add lbm with little cardio. Eight months before that, I was dieting (ridiculously low calories) and running 25 miles/week with light weight training. I’ve been trying to add a little more cardio in to reduce bf, as well as, add in some HIIT.
Unfortunately, every time I try to add sprints, I seem to slightly pull or strain my right hamstring. Twenty plus years ago I pulled (tore) the hamstring during a track meet. Seemed pretty bad, whole back of thigh was black, blue and yellow-green and I had difficulty walking for a couple of days. Needless to say, that cut the season short. Wasn’t smart enough to have it looked at then. Being fairly inactive till last year, it really hasn’t been a quality of life issue. And it’s not now while lifting or jogging. Only when I go 90%+ on sprints does it start up.
The easy answer, I’m sure, is to not sprint. I do feel I have some strength imbalances between the hams and quads and I thought sprinting would help Admittedly, I only do a few static stretches and a weak attempt at a warm-up. Five minutes of brisk walking and couple of minutes at a jog. The first few sprints are ok at 60-70%.
So I guess I have two questions:
1) What can I do to rehab the hamstring?
2) What specific things can I do to prevent future reoccurrence?
Pretty sure yesterday was just a pull or strain. There's no discoloration or sensitivity to the touch. It’s pretty tight and I barely notice while walking. Slow jog is possible with care. This morning I did bent-over rows and had to favor the right side due to discomfort and tightness in the ham. Pretty sure that deads and good mornings are off limits for a while. Thanks for the reply.
No, I meant your original injury of 20+ years ago. Was it a partial rupture of the hamstring or a "sprain"? Given you had bruising, I doubt it was just a pull or strain back then.
Pretty sure it was a rupture. The whole back of my thigh was black and blue from the butt to the back of the knee. Never had it diagnosed. I was at a full out sprint in the 100m and felt a big jerking sensation in the ham at the 80m mark.
I think you should see someone (preferrably a physician of some sort for imaging reasons) to figure out what you did 20 years ago. If you had a partial tear, the reason you may be feeling that pulling sensation is that the gap left by the partial tear would have been filled in by non-contractile material (read: predominantly collagen type II), thus affecting a) the amount of force your hamstring can produce and b) the extensibility of your hamstring (i.e. flexibility), especially while under force. If this is the case, you'll need to stretch your hamstrings to force the "scar" to remodel to fit your current activity requirements.
Chances are, if it was a partial rupture, that they wouldn't have done any surgery anyways, but you should probably figure out if that's the limiting factor or not--either by ruling it out or confirming it.
The bad news is that if it was indeed a partial rupture, you'll always be at higher risk for a re-rupture, and will likely need to gradually ease your way back into high loading of the hamstrings (including sprints).
Warnerd,
Definitely follow bryanc's recommendation (I can add some personal experience here).
When you have fully rehabbed...keep in mind that unless you have issues related to max speed development, tempo sprints at lower intensities (60-70%) are very effective for energy system training/reduction of bodyfat. Rather than increasing intensity of effort to make them "harder", try longer distances (200-400m) and increasing the density (shorter rest intervals).
Coax your hamstring extensibility back without aggrevating. Use patterns that emphasize the hip extension component of hamstring function with band tension or extremely light weights. Unweighted/band GMs, RDLs with the bar or less, low cable pull-throughs, reverse or band leg presses may work but it will depend on severity of the current injury and your prior injury.
Progression from static stretches to dynamic and higher speed flexibility exercises will also be of benefit. Again the progression will be based on symptoms and comfort. (PNF patterns, Martial arts kicks, leg swings, jog to stride to name a few)
Another thought...You may also want to check your hip flexors for tightness (especially if you have a sit down job). Tight hip flexors will anteriorly rotate the pelvis and increase hamstring tension during activities. If they are tight, combined with your history, flexibility habits, and sudden increase in activities you may have been a hamstring pull waiting to happen.
Where are you training down in Greenwood?...I used to train at Ardizzone & Nalley's (Dick Nalley is a friend of mine) and Gold's across from the mall (Is it still there?)when I lived in Beech Grove.
Drop me a line directly if you need recommendations for therapy or soft-tissue work.
Thanks to both of you for the informative replies. I’ll definitely put the info to use.
Bill, depending on where I may want to go with this, I may contact you directly.
Bill, during high school (1980?), I also spent some time at Ardizzone & Nalley's. Greenwood High School then built and furnished a pretty decent weight room. In college, I spent a little time at Zup’s gym. Latter, I did a stint at Bally’s. Now, I’ve loaded up a spare room with power rack, plates and dumbbells. It’s getting a little extensive, so I’m looking for a house with a basement. I also utilize the Greenwood Community Center (2 minutes from my house) for some machine work and cardio. I was at the middle school track when this latest incidence occurred.
Speaking of Gold’s, noticed about 6 weeks ago or so, that it was shut down. I’ve heard rumors that they are looking to build and expand.
FWIW, I ran a very slow 3 miles on Sat with little to no discomfort. This morning I did legs. I did a 5 minute walk/run warm-up and some leg swings for stretching of the hams. I did Box Squats with usual weight and felt a little weak. There was a slight tightness with almost a rubbing sensation that I can only describe as tendon against/across muscle (weird sensation) on the way up. Step-ups were no problem. I did GMs with the bar only and the Ham was tight and sore (a pulling sensation). Finished up with some walking lunges which were ok. Ten minutes of static stretching and I called it a day.
Bill, to confirm your earlier statement. You think I would get as much energy system training/fat burning by, say, running 2 minutes at 8 mph and 2 minute brisk walk on a treadmill as I would 50/100 yard sprints (90-100%) and brisk walking? Something around 15 minutes not including warm-up and cool-down. It’s not as enjoyable, but it’s definitely a lot easier on the hams, as well as, easier to deal with in inclement weather. Thanks again!
Yeah, I think the 2 min. intervals would work (assuming they are stressful enough), but I'd rather see you do it on the ground rather than a treadmill.
Just a little update, I finished up last week by doing a modified HIIT routine on the treadmill. I preceded this with a 5-minute warm-up and some leg swings. Seemed ok. Saturday was an hour-long cardio session with 6 miles on the treadmill and all seemed fine. Lots of static stretching followed with attention on the hams and hip flexors. Sunday I noticed a 2-inch long and half-inch wide “bruise” on the lower hamstring stopping at about the middle of the knee. I wasn’t checking every day, so I’m not sure when it first appeared. Monday was leg day and I was feeling brave and used a moderate weight on the GMs. Worked out pretty well. Of course I did a 5-minute warm-up and leg swings before getting started. I also did some hip extensions and felt some discomfort in the bad ham. Tuesday both hams were sore from the increased weight of the GMs. Not sure what else to do, but, to push until it hurts and to stay away from sprints.
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