Running Without Pain: Understanding Hamstring Strains

Running is a popular and effective form of exercise, but it can sometimes lead to injuries such as hamstring strains. Hamstring strains are common among runners and can significantly impact their performance and overall well-being. This blog will explore what a hamstring strain is, how it affects runners, how to prevent it, and the physiotherapy treatment options for hamstring strains.

Hamstring Strains: Understanding Their Effect on Runners

A hamstring strain occurs when one or more of the muscles at the back of the thigh are overstretched or torn. The hamstring group consists of three muscles: the biceps femoris, semitendinosus, and semimembranosus. These muscles are crucial for running, jumping, and other athletic activities.

When a runner experiences a hamstring strain, they may feel a sudden sharp pain or a popping sensation at the back of the thigh. This injury can range from mild to severe, with symptoms including tenderness, swelling, bruising, and difficulty walking or running. In severe cases, a complete tear of the muscle may occur, requiring more intensive treatment and a longer recovery period.

Hamstring strains affect runners by limiting their ability to run and perform other physical activities. The pain and discomfort can hinder performance, reduce training time, and even lead to long-term issues if not properly managed.

Tips for Preventing Hamstring Strains While Running

Preventing hamstring strains involves a combination of proper training techniques, stretching, and strengthening exercises. Here are some effective strategies:

• Warm-Up Properly: Always start your running sessions with a thorough warm-up. This should include light aerobic exercises to increase blood flow to the muscles, followed by dynamic stretches targeting the hamstrings.
• Strengthening Exercises: Incorporate exercises that strengthen the hamstring muscles and the surrounding areas, such as the glutes and quadriceps. Exercises like lunges, deadlifts, and hamstring curls can help build muscle strength and prevent strains.
• Flexibility Training: Regularly perform stretching exercises to maintain and improve the flexibility of the hamstrings. Static stretches, such as the standing hamstring stretch or seated forward bend, are effective.
• Gradual Progression: Increase your running intensity and distance gradually to avoid overloading the hamstring muscles. Sudden increases in training intensity can lead to muscle strains.
• Proper Running Form: Focus on maintaining proper running mechanics to reduce unnecessary stress on the hamstrings. This includes maintaining an upright posture, avoiding overstriding, and ensuring a proper foot strike.
• Adequate Recovery: Allow sufficient time for recovery between intense running sessions. Overtraining can weaken the muscles and increase the risk of injury.

Best Treatment Options for Hamstring Strains

Treating a hamstring strain effectively involves a combination of immediate care, rehabilitation, and professional treatments. Here are the best treatment options:

• Rest and Ice: Immediately after a hamstring strain, it’s important to rest the affected leg and apply ice to reduce swelling and pain. Use ice packs for 20 minutes every 2-3 hours during the initial 48 hours post-injury.
• Compression and Elevation: Use a compression bandage to support the injured area and reduce swelling. Elevate the leg above heart level to minimize fluid accumulation.
• Physiotherapy: Professional physiotherapy plays a crucial role in the rehabilitation of hamstring strains. Physiotherapists can design a personalized treatment plan that includes exercises to restore strength, flexibility, and function to the hamstring muscles. Techniques such as manual therapy and IMS therapy may also be utilized.
• Massage Therapy: Therapeutic massage can help alleviate muscle tension, improve blood circulation, and promote healing. It is particularly beneficial in the later stages of recovery to address muscle tightness and scar tissue formation.
• Gradual Return to Activity: As the hamstring heals, gradually reintroduce running and other physical activities. Follow a structured rehabilitation program and avoid rushing back to full activity too soon, as this can lead to re-injury.
• Shockwave Therapy: For more severe or persistent cases, shockwave therapy can be an effective treatment option. This non-invasive therapy uses high-energy sound waves to stimulate healing and reduce pain.

How Long Does It Take to Recover from a Hamstring Strain?

The recovery time for a hamstring strain can vary depending on the severity of the injury, the individual’s overall health, and the treatment approach. Generally, hamstring strains are categorized into three grades:

• Grade 1 (Mild Strain): Recovery from a mild hamstring strain typically takes about 1 to 3 weeks. During this period, it’s crucial to rest the affected leg, apply ice, and follow a physiotherapy program that includes gentle stretching and strengthening exercises.
• Grade 2 (Moderate Strain): Recovery from a moderate hamstring strain can take 4 to 8 weeks. This level of strain usually involves a partial tear of the muscle, requiring a more intensive rehabilitation program. Physiotherapy, including manual therapy, progressive exercises, and modalities such as dry needling, is essential for optimal recovery.
• Grade 3 (Severe Strain): A severe hamstring strain, involving a complete tear of the muscle, can take several months to heal. In some cases, surgical intervention may be necessary. Comprehensive physiotherapy is critical to restore muscle function, strength, and flexibility over a longer rehabilitation period.

Can I Continue Running with a Mild Hamstring Strain?

Running with a mild hamstring strain is generally not advisable, as it can worsen the injury and extend the recovery period. Initial rest is crucial to allow the muscle to heal properly. In the first few days following the injury, focus on rest, compression, and elevation to reduce swelling and pain. Avoid running and other activities that put stress on the hamstring.

Once the acute pain and swelling have subsided, consider gradually reintroducing low-impact activities such as walking or swimming. These activities can help maintain fitness without putting excessive strain on the injured muscle. However, high-impact activities, including running, should be avoided until the muscle has healed sufficiently.

Working closely with a physiotherapist is essential during this period. They can monitor your progress and provide a structured plan to gradually increase running intensity and distance. The physiotherapist will help ensure that you resume running safely and reduce the risk of re-injury.

Strengthening Hamstrings for Runners: Stretches and Exercises

Incorporating specific stretches and strengthening exercises into your routine can help prevent hamstring strains and improve overall muscle function. Begin each running session with a dynamic warm-up to increase blood flow and prepare the muscles for activity. Include exercises such as leg swings, high knees, and butt kicks. Here are some effective exercises and stretches for runners:

• Standing Hamstring Stretch: Stand with your feet hip-width apart. Extend one leg forward, keeping the heel on the ground and the toes pointed up. Gently lean forward from the hips, keeping your back straight, until you feel a stretch in the back of your thigh. Hold for 20-30 seconds and switch legs.
• Seated Hamstring Stretch: Sit on the ground with one leg extended and the other bent, with the sole of the foot against the inner thigh of the extended leg. Reach forward towards the toes of the extended leg, keeping your back straight. Hold for 20-30 seconds and switch legs.

• Hamstring Curls: Lie face down on a mat with your legs extended. Slowly bend one knee, bringing your heel towards your buttocks. Hold for a moment and then lower the leg back down. Repeat 10-15 times on each leg.
• Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Hold for a few seconds and then lower back down. Perform 10-15 repetitions.
• Single-Leg Deadlifts: Stand on one leg with a slight bend in the knee. Lean forward at the hips, extending the opposite leg behind you, while keeping your back straight. Return to the starting position and repeat 10-15 times on each leg.

Incorporating foam rolling into your routine can also help release muscle tension and improve flexibility. Roll the hamstrings for 1-2 minutes before and after running sessions.

Run With Confidence Again

Recovering from a hamstring strain requires patience, proper treatment, and a structured rehabilitation program. By understanding the nature of hamstring strains, implementing preventive measures, and following a guided recovery plan, runners can effectively manage their injuries and return to their training routine.If you’re dealing with a hamstring strain or want to prevent future injuries, consult with the team at Propel Sports Physical Therapy in Edmonton South. Our skilled physiotherapists will create a personalized treatment plan to help you recover quickly and improve your running performance. Contact us today to schedule an appointment and take the first step towards pain-free running.